Back & Shoulder Combo
General
Intermediate
Barbell
Plan Details
The Back & Shoulder Combo routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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
Routine detail
Day 1
Workout 1: Back & Shoulders
Est. 50 min
10 exercises
Rowing
1 Set
Posterior Capsule Stretch
1 Set
Tricep Stretch
1 Set
One-Arm Hang
2 Sets
Barbell Cambered Row (Prone)
5 Sets x 12,10,10,8,8 Reps
Barbell Military Press (Seated)
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Barbell Push Press
2 Sets x 8 Reps
Kettlebell One-Arm Row
2 Sets x 6 Reps
Kettlebell One-Arm Push Press
2 Sets x 6 Reps
Day 2
Workout 1: Back & Shoulders
Est. 47 min
10 exercises
Rowing
1 Set
Posterior Capsule Stretch
1 Set
Tricep Stretch
1 Set
One-Arm Hang
2 Sets
Machine Reverse T Bar Row
3 Sets x 8 Reps
Barbell Military Press (Seated)
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Barbell Push Press
3 Sets x 6 Reps
Kettlebell One-Arm Row
2 Sets x 8 Reps
Kettlebell One-Arm Push Press
2 Sets x 8 Reps
