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Back & Shoulders
AUDIO TIP
Cutting
Intermediate
Body
Plan Details
The Back & Shoulders routine by Fit.4.Life is a 2 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
B & S Mix
Est. 145 min
32 exercises
Standing Trunk Rotation
1 Set x 10 Reps
Dynamic Back Stretch
1 Set x 10 Reps
Roll Down
1 Set x 10 Reps
Back Stretch
1 Set x 10 Reps
Hip Stretch
2 Sets x 10 Reps
Stability Ball Lat Stretch
1 Set
Kneeling Lat Stretch
2 Sets
Shell Stretch
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Superman
1 Set
Iron Cross Stretch
2 Sets x 10 Reps
Cross Leg Erector Spinae
1 Set
Low Back Chair Stretch
1 Set x 10 Reps
Upper Body Chair Stretch
1 Set x 10 Reps
Back Revolution Stretch
1 Set
Back Revolution Hyper
4 Sets x 10 Reps
Air/Fan Bike
4 Sets
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Shoulder Stretch
1 Set x 10 Reps
Overhead Stretch
1 Set x 10 Reps
Shoulder Circles
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Ab Wheel
4 Sets x 10 Reps
Plank
4 Sets
Air Bike
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Any
B & S Machine
Est. 133 min
33 exercises
Standing Trunk Rotation
1 Set x 10 Reps
Upper Back Stretch
1 Set x 10 Reps
Dynamic Back Stretch
1 Set x 10 Reps
Roll Down
1 Set x 10 Reps
Back Stretch
1 Set x 10 Reps
Hip Stretch
1 Set x 10 Reps
Stability Ball Lat Stretch
1 Set
Kneeling Lat Stretch
1 Set
Shell Stretch
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Superman
1 Set
Iron Cross Stretch
1 Set x 10 Reps
Cross Leg Erector Spinae
1 Set
Low Back Chair Stretch
1 Set x 10 Reps
Upper Body Chair Stretch
1 Set x 10 Reps
Shoulder Stretch
1 Set x 10 Reps
Overhead Stretch
1 Set x 10 Reps
Shoulder Circles
1 Set x 10 Reps
Air/Fan Bike
6 Sets
Machine Shoulder Press
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Back Revolution Stretch
1 Set
Back Revolution Hyper
3 Sets x 10 Reps
Ab Wheel
4 Sets x 10 Reps
Plank
4 Sets
Air Bike
4 Sets x 10 Reps
Abs (core)
1 Set
