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:
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:
- Upper Body Build-a-Combo Workout – Same structure, different exercises (biceps, triceps, shoulders focus).
- High – Low Weight Back Workout – This mixes high-rep-light-weight sections with heavier weight circuits.
- High – Low Weight Shoulder Workout – Same as above but focus is shoulders. One of the most popular upper body workouts I’ve posted over the years.
xo Nicole
