MTRW: Toned Back and Delts

Hi guys,

This is the last day of the Endurance Building part one of the 3 month lean strength plan so I hope you enjoy this toned back and delts workout.

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:

  • Lat wide-grip pulldown
  • But kicks

Superset 2:

  • Cable shoulder press
  • Side hops

Superset 3:

  • Decline bench front shoulder raise
  • Superstar

Superset 4:

  • Swiss ball lateral raise
  • Burpee

Superset 5:

  • Prone dumbbell IYT
  • High knees

Superset 6:

  • Seated bent-over row
  • Bench hop over

Abs Bonus Round:

Set up your Gymboss timer for 4 double rounds | 10 sec rest and 50 sec work

  • Medicine ball jackknife

Stretch and enjoy your post-workout power snack.

Have a great day.

Svetlana

Esse Libere Fitness – Free To Be Fit

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