MTRW: Deltoids and Back Blast

Hi Guys,

Here is new routine for your shoulders and back. Have fun and always give it a 100%

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Pull-up (or assisted pull-ups)
  • Forward Cone or hurdle jumps

Superset 2:

  • Smith Machine Upright Row
  • Depth jumps

Superset 3:

  • Straight-Arm Pulldown
  • Lateral Leg Bounds

Superset 4:

  • Wide-Grip Behind Neck Pulldown
  • Moving Squat Jumps Forward

Superset 5:

  • Bend-Over Barbel Overhead Press
  • Tuck Jumps

Superset 6:

  • Dumbbell Front plus Lateral Raise
  • Box jumps

Bonus Abs Round: 

4 rounds | set your Gymboss interval timer for 8 double rounds of 10 seconds and 1 min respectively

  • Elevated shoulder tap
  • Stability Ball bicycle

Stretch. Have a shake and keep on shaking through the day:)

I hope you enjoyed this post. Have a great day.


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Click on the image-link below to get your Gymboss interval timer and burn fat like there is no tomorrow:

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