Back & Shoulders Circuit Training
By Myworkouts
 | Intermediate (2-3 years) |
 | 81 minutes/day |
 | Build Muscle, Gain Strength, Increase Stamina |
 | 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Bodyweight, Loop Bands, 1 x Kettlebell, T-Bar Row Machine, Suspension (TRX), Chair, Row Machine, Incline Bench Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.One-Arm Bent-Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 1B.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 1C.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
| 1D.One-Arm Doorway Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
| 2B.Dumbbell Alternating Front Raise | 4 rounds | 30s | 10s | |
| 2C.Bent Over Row with Resistance Bands | 4 rounds | 30s | 10s | |
| 2D.Upper Back Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
| 3B.Close Grip T-Bar Row | 4 rounds | 30s | 10s | |
| 3C.TRX Front Raise | 4 rounds | 30s | 10s | |
| 3D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
| 4B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
| 4C.Snow Angel | 4 rounds | 30s | 10s | |
| 4D.Static Levator Scapulae Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Machine Row | 4 rounds | 30s | 10s | |
| 5B.Kettlebell Rotational Clean | 4 rounds | 30s | 10s | |
| 5C.Rear Delt Press Up | 4 rounds | 30s | 10s | |
| 5D.Shoulder Stretch (Cross Body) See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Arnold Press | 4 rounds | 30s | 10s | |
| 6B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
| 6C.Suspended Row | 4 rounds | 30s | 10s | |
| 6D.Rhomboids Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/18/2021, UTC
Last Updated: 11/19/2021, UTC
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