Above it my latest shoulder and back workout that I’ve been following. This workout was more of a hypertrophy style workout. In other words, it had a greater emphasis on building muscle size and symmetry versus strength.
Here’s the workout!
Hypertrophy shoulder movement: Standing barbell presses
3 sets of 8-12 reps
–superset–
Hypertrophy shoulder movement: Side lateral raises with cables
3 sets of 20 reps
Hypertrophy shoulder movement: Barbell upright rows
2 sets of 15-20 reps
Hypertrophy pulling movement: Reverse grip incline bench Dumbbell rows
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip lat pulldowns
2 sets of 15-20 reps
Hypertrophy pulling movement: Slightly angled grip cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Body weight rack chins (w/ a negative eccentric motion3 sets of 8-12 reps
3 sets of 8-12 reps
Finished up with 20 rounds of HIIT cardio: 45 seconds on and 45 second off. (30 minutes)
ABS
Side crunches
2 sets 15 reps each side
weighted Russian twists
2 sets 15 reps each side
Bicycles with pause
2 sets 15 reps each side
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