Exercising and Workouts

Back and Shoulder Workout

Back and Shoulders and are great to pair together in one workout. Below is one workout that I like to do that I got from muscleandfitness.com and then changed up a little bit to fit me. Its good to mix up your routines to keep your body guessing, so I have 3 different back and shoulder routines that I like to do.  Number 1 is below. I encourage you to check out the link to Muscle and Fitness as it gives you a great description and video of how to do each exercise.

This entire workout can be done entirely with dumbbells and no fancy equipment, with the exception of the Lat Pulldown. For an at home workout you can replace the Lat Pulldown with Pullups.


Rest for 1:00 minute between sets.

Exercise Sets Reps Weight (lbs)*
Dumbbell Shoulder Press 4 8-10 20, 25, 25, 25
Dumbbell Upright Row 3 12 20, 20, 20
Bent Over Dumbbell Row 3 12 15, 20, 20
Side Lateral Raise 4 8 8, 10, 10, 10
Lat Pull-down Machine 4 10-12 75, 87, 87, 87
Pushups 3 To Failure

*All weights above are dumbbell weight in each hand, except for the lat pulldown.

For the Lat Pull Downs do 2 sets with a wide grip and 2 sets with a narrower grip. See pics below.



Try this out and let me know how it works for you!

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