Week 4, Workout 3: Back & Shoulders
Back & Shoulders: Warm Up
WARM-UP:
Optional: perform 3-5 minutes of cardio before starting warm-up exercises.
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Inchworms - perform for 30 seconds
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Forward Arm Swing - perform for 30 seconds
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Backward Arm Swing - perform for 30 seconds
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4 Point Thoracic Rotation- perform 8 on each side for 16 reps total
Move on to activation to get those muscles ready to work!
Week 4: Back & Shoulders Activation
ACTIVATION:
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Banded Shoulder Rotation - 10 reps
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Inchworm - 10 reps
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Side Raise (choose a light weight) - 10 reps
Repeat each exercise 3X then move on to circuit.
Week 4: Back & Shoulders Circuit
CIRCUIT: (Do all exercises back-to-back)
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Arnold Press - 12 reps
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Renegade Row - 6 reps per side, 12 reps total
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Front Raise - 12 reps
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Mountain Climbers - 20 reps
45 Second rest and then do it again, a total of 3 times.
Week 4: Back & Shoulders Superset 1
Supersets (perform each exercise back-to-back)
SUPERSET 1:
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Side to Front Raise - 12 reps
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Bent-Over Reverse Fly - 12 reps
30 second rest and then do it again, a total of 3 times.
Week 4: Back & Shoulders Superset 2
SUPERSET 2:
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Bicep Curl to Shoulder Press - 12 reps
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Bent-Over-Row - 12 reps
30 second rest and then do it again, a total of 3 times.
Week 4: Back & Shoulders Burnouts
BURNOUTS: (30 second rest between burnouts, perform once)
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Crossover Hammer Curls - 60 seconds
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High Knees - 60 seconds
Back & Shoulders: Cooldown
COOL DOWN & STRETCH
Hold each stretch for 20 seconds or 20 seconds each side.