Free personalized workout plan

Home Bodyweight Back & Shoulders

By Marino Katsouris

Experience

Beginner (1-2 years)

Days per week

1 day

Time

58 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

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 thi

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Source

Instagram

Equipment

Bodyweight, Towel (Large)

Average Exertion

40%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

58 minutes

Genders

Female, Male

Days per week

1 day

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

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 thi

Show More

Equipment

Bodyweight, Towel (Large)

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Source

Instagram

Media

Week 1



ExerciseSetsRepsRestNotes
1A. Towel Vertical Pull4 sets12 - 15 reps60s
1B. Side Plank to Reach Under
Side Plank to Reach Under
4 sets10 reps60s
Perform 10 reps on each side.
2A. Pike Push Up on Floor4 sets12 - 15 reps60s
2B. Floor Rows
Floor Rows
4 sets12 - 15 reps60s
3A. Shoulder Tap Holds
Shoulder Tap Holds
4 sets10 reps60s
Perform 10 tap holds on each side
3B. Rear Delt Press Up
Rear Delt Press Up
4 sets12 - 15 reps60s
4. Snow Angel
Snow Angel
4 sets12 - 15 reps60s

Date Created: 6/11/20, 9:31 PM


Last Updated: 8/11/20, 5:19 PM

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