Back & Shoulders Focus Workout (Build-a-Combo)

Back & Shoulders Focus Workout (Build a Combo) - You'll need a pair of dumbbells for this upper body workout focusing on shoulders and back. #upperbodyworkout #workoutvideo

I have two upper body workouts for you this week, both using this same structure. Today is a back and shoulders focus workout, and on Wednesday, we’ll focus more on biceps and triceps. This structure was used in an upper body workout I posted many months ago that a lot of you seemed to enjoy.

Back & Shoulders Focus Workout

EQUIPMENT NEEDED:

  • Pair of light-medium dumbbells – I’m using 5 lb weights and drop down to 3 lb weights during the last set of the final combo

This workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

  • 15 sec Movement A
  • 30 sec Movement A + Movement B
  • 30 sec Movement A + Movement B + Movement C
  • 15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a few guided warm ups:

Back & Shoulders Focus Workout (Build a Combo) - You'll need a pair of dumbbells for this upper body workout focusing on shoulders and back. #upperbodyworkout #workoutvideo

Workout Breakdown

COMBO 1

See 01:49 in the above video for a preview of the exercises.

— Bent Raise
—— Rotate Open
——— Shoulder Press

COMBO 2

See 09:01 in the above video for a preview of the exercises.

— Rev Fly
—— Overhead Raise
——— Row

COMBO 3

See 15:43 in the above video for a preview of the exercises.

— Shoulder Sweep
—— Shoulder Press
——— Shapers

Similar Workouts

If you enjoyed this back and shoulders focus workout, check out these similar workouts:

xo Nicole

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