Workout Routine

Shoulders/back

by tibbs

Workouts

Shoulder

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

front raise

4 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
8
15 sec
3
–
–
8
15 sec
4
–
–
8
15 sec

incline reverse fly

4 sets

Planch Leans

Set
Intensity
Weight
Reps
Rest time
1
8
15 sec
2
8
15 sec
3
8
15 sec

Planch Leans

3 sets

Pike Push ups

Set
Intensity
Weight
Reps
Rest time
1
8
20 sec
2
8
20 sec
3
8
20 sec

Pike Push ups

3 sets

Elbow raises

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Elbow raises

3 sets

Back

Reverse fly (ground)

Set
Intensity
Weight
Reps
Rest time
1
30 sec

Reverse fly (ground)

1 sets

Dragon press

Set
Intensity
Weight
Reps
Rest time
1
60 sec

Dragon press

1 sets

Dragon Hold

Set
Intensity
Weight
Reps
Rest time
1
60 sec

Dragon Hold

1 sets

Superman

Set
Intensity
Weight
Reps
Rest time
1
60 sec

Superman

1 sets