Home Bodyweight Back & Shoulders

Google Sheet Workout Export

By Marino Katsouris

Experience Beginner (1-2 years)
Time 43 minutes/day
Goals
Equipment

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Average Exertion
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30%
Average Cardio Intensity
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30%

Back and shoulders are pretty hard to hit with no equipment but here is a workout that is guaranteed to get them firing! You may not be lifting any heavy weight in this session but you can utilise this workout to focus on time under tension and form! Really trying to activate a muscle will benefit immensely in developing the mind-muscle connection which in turn will benefit you when you will be lifting weights inside the gym!

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Description


Day 1 - Upper

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Circuit
Towel Vertical Pull demonstrationPlay Towel Vertical Pull demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Side Plank to Reach Under
4 sets, 10 reps, (rest 60s)
Perform 10 reps on each side.
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Floor Rows
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Shoulder Tap Holds
4 sets, 10 reps, (rest 60s)
Perform 10 tap holds on each side
Time between exercises: 60s
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Rear Delt Press Up demonstrationPlay Rear Delt Press Up demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Snow Angel
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Date Created: 6/11/2020, UTC


Last Updated: 11/3/2021, UTC

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