Back & Shoulders Circuit Training

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Experience Intermediate (2-3 years)
Time 96 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

This circuit workout plan targets:

  • Back
  • Shoulders
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Description


Day 1 - Lats, Back (Upper), Shoulders, Chest, Traps, Neck

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Circuit
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Dumbbell Y-raise demonstrationPlay Standing Dumbbell Y-raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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One-Arm Doorway Stretch demonstrationPlay One-Arm Doorway Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Bent Over Row with Resistance Bands demonstrationPlay Bent Over Row with Resistance Bands demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Upper Back Stretch demonstrationPlay Upper Back Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Kettlebell Ballistic Row demonstrationPlay Kettlebell Ballistic Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Close Grip T-Bar Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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TRX Front Raise demonstrationPlay TRX Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Shoulder Extension Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Snow Angel
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Static Levator Scapulae Stretch demonstrationPlay Static Levator Scapulae Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Machine Row demonstrationPlay Machine Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kettlebell Rotational Clean demonstrationPlay Kettlebell Rotational Clean demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Rear Delt Press Up demonstrationPlay Rear Delt Press Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Shoulder Stretch (Cross Body) demonstrationPlay Shoulder Stretch (Cross Body) demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Suspended Row demonstrationPlay Suspended Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Rhomboids Stretch demonstrationPlay Rhomboids Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/18/2021, UTC


Last Updated: 11/19/2021, UTC

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