Shoulders and Back Workout (gym goers)

Hey Fit Squat, Here's a brand spankin' new workout for the gym goers. This one will cover the muscle group shoulders/and back. Do cardio before or after it depends on your fitness goals. I suggest you do it after. No Chit Chat on this one! This workout will be in the Fit Chick 4 week Challenge so get familiar with this one.

→Please watch this video on choosing your appropriate weight←

 

TIPS

·         The exercises in red should be performed in supersets. Click (here) to learn more about supersets.

·         The Front Raises and Lateral Raises should be done with light weights.

·         Please sip water throughout this workout

·         Don’t hold you breath while lifting weights, exhale when you push or pull the weights, inhale when you are returning the weights to the starting position

·         The said reps are only a recommendation, if you would like to do light weights and high reps that’s ok

·         If you are lifting heavy, you should feel the burn by the 8^th or 10^th rep.

·         Make sure you warm your muscles before you begin

·         If you are not sure about lifting techniques or you are a beginner please watch the video’s and /or get shown by a trainer or experienced lifter

·         Please consult with your doctor before you do this regimen or any other workout on this blog.

The workout

Exercises	Super Sets	Sets	Reps
Pull ups		3	10
Shoulder Press	•	3	10
Reverse Fly	•	3	10
Lat Pull Down		3	10
		3	10
Front Raise	•	3	10
Lateral Raise	•	3	10
Cable Rows		3	10
Bent Over Rows	•	3	10
Back Extensions	•	3	10

How to perform these exercises:

Pull ups (assisted machine shown) If you can do without that's fine and bad-ass!

Shoulder Press

Reverse Fly

Lat Pull Downs

Front Raise

Lateral Raise

Seated Cable Rows

Bent Over Rows

Back Extensions