Hardest Shoulder and Back Workout

The majority of the time the back gets heavy sets with few reps. This week I’m trying to confuse the muscles and increase the rep count significantly. Variation in the volume and the intensity is a solid tried and true method to gains during a plateau period. Minimal rest time is ideal, as this workout has a lot of reps.

Workout of the day – Back and Shoulders
Barbell Bent over rows – 5 sets of 12 – short rest times

Superset – Chin Ups – until failure

 

Seated Cable Rows – 5 sets of 12

Superset – Lateral Raises

 

Standing dumbbell shoulder press

Superset – Reverse flyes

 

Wide Grip Lat Pull Downs – 5 Sets Total of 70 Reps –

First set of 8, second drop set of 6 Reps

 

Straight arm push down – 3 Sets of 15 Reps

 

6 Minute Abs

45 Seconds Plank

15 Second Rest

45 Seconds leg raise

15 seconds rest

Repeat until you reach 6 minutes.

 

 

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