BACK & SHOULDERS WORKOUT

Photos from ACEfitness.org

Attain medical clearance from your doctor before doing this workout. I am not responsible for injury.

Directions: Perform the exercises in the 7-10 range, 4 sets. 90 sec. rest time. (This workout is intended for super sets)

Warm-up: Rotator cuff exercises (weighted humeral rotation). 10 supermans, & 10 contralateral limb raises.

Cool-down: 10 supermans & 10 contralateral limb raises

 

Warm-Up

 

External Humeral Rotation

 

Contralateral Limb Raises

 

Supermans

 
 

The Workout

 

Deadlift

 

Lat Pulldown

 

Seated Row

 

High Seated Row

 

Wide-grip Pull-ups

 

Pull-ups

 

Straight Arm Pushdown

 

Incline Reverse Fly

 

Lateral Shoulder Extension

 

Seated Overhead Press

 

Single-arm Rear Delt Pull