Back & Shoulder Combo

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This back and shoulder combo session begins with three movements to stretch the shoulder capsule followed by some easy rowing. After this you will complete a pulling movement for the back, a prone cambered row. Try to elevate your bench a bit more than shown in the description by placing plyo boxes underneath the legs of the bench if you can.

Next, perform 3 variations of pressing movements for the shoulders. Finally, superset a one-arm kettlebell row and press movement. If you don’t have access to a KB use a DB instead. Workout tome about 45-50 minutes.

Stay Strong,

MICHAEL WOOD, CSCS
JeFit

Day 1
Day 2

Workout 1: Back & Shoulders 10 exercises, 50 mins

Rowing	1x0 reps • 5m	rest: 30s
Posterior Capsule Stretch	1x8 reps • 30s	rest: 15s
Tricep Stretch	1x0 reps • 30s	rest: 15s
One-Arm Hang	2x8 reps • 30s	rest: 15s
Barbell Cambered Row (Prone)	5x12,10,10,8,8 reps	rest: 75s
Barbell Military Press (Seated)	2x8 reps	rest: 75s
Barbell Shoulder Press	2x8 reps	rest: 75s
Barbell Push Press	2x8 reps	rest: 75s
Kettlebell One-Arm Row	2x6 reps	rest: 0s
Kettlebell One-Arm Push Press	2x6 reps	rest: 60s

Workout 1: Back & Shoulders 10 exercises, 47 mins

Rowing	1x0 reps • 6m	rest: 30s
Posterior Capsule Stretch	1x8 reps • 30s	rest: 15s
Tricep Stretch	1x0 reps • 30s	rest: 15s
One-Arm Hang	2x8 reps • 30s	rest: 15s
Machine Reverse T Bar Row	3x8 reps	rest: 60s
Barbell Military Press (Seated)	2x8 reps	rest: 75s
Barbell Shoulder Press	2x8 reps	rest: 75s
Barbell Push Press	3x6 reps	rest: 75s
Kettlebell One-Arm Row	2x8 reps	rest: 0s
Kettlebell One-Arm Push Press	2x8 reps	rest: 60s