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Back & Shoulder Workout

This workout targets your upper body, focusing on building strength and definition in your back and shoulders. It combines compound movements to engage multiple muscle groups and isolation exercises to hone in on specific areas. Perfect for improving posture, boosting pulling power, and looking like a Greek God/Goddess at the beach. 🦵🔥


Estimated Workout Time ≈ 45 - 60 mins

Arnold Press

  • 3 sets x 10 reps

  • Pro Tip: Keep the compound movement fluid and unrushed. You want fully extend your arms at the top of the exercise and never let your elbows drop below your chest at the bottom of the exercise. 

Single Armed Rows

  • 4 sets x 12 reps

  • Pro Tip: Keep your back straight and core engaged. Pull with your back muscles, not your biceps, and focus on squeezing your shoulder blade towards your spine at the top of the movement.​ Use a bench if needed.

Shoulder Press

  • 3 sets x 10 reps

  • Pro Tip: Keep your core tight and avoid arching your back. Press the weights straight up and slightly in front of your head, aligning with your ears, to protect your shoulders. These are going to hurt after the Arnold Press but you got this. 

Pull-Ups (Assisted Optional)

  • 3 sets x 8-10 reps

  • Pro Tip: Focus on a controlled movement. Engage your lats by thinking of pulling your elbows down towards your sides rather than just pulling yourself up with your arms. Avoid swinging. 

Deadlifts

  • 4 sets x 10 reps

  • Pro Tip: Maintain a neutral spine throughout the movement. Push through your heels, engage your hamstrings and glutes, and keep the barbell or weights close to your legs as you lift.

Seated Cable Rows

  • 3 sets x 12 reps

  • Pro Tip: Keep your chest up and shoulders back. Pull the handle towards your lower abdomen and focus on squeezing your shoulder blades together at the end of the movement. Avoid leaning too far back.

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