MTRW: Deltoids and Back Blast

Hi Guys,

Here is new routine to build your shoulders and back. Have fun and always give yourself a pat on the back one done. Enjoy the process and celebrate even the smallest wins. Have fun.

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)
  • Speed Rope

Superset 2:

  • Dumbbell shoulder press
  • Speed Rope

Superset 3:

  • Dumbbell lateral raise
  • Speed Rope

Superset 4:

  • Dumbbell front raise
  • Speed Rope

Superset 5:

  • Dumbbell upright row
  • Speed Rope

Superset 6:

  • Low pulley rear delt raise
  • Speed Rope

Bonus Abs Round: 

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

  • Swiss ball pike

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

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


Esse Libre Fitness – Free To Be Fit

Click on the image-link below to get your Gymboss interval timer and speed rope: