Workout #1 Back/Shoulders

 

Workout #1
(Sequence #3 ~ higher reps)

Back / Shoulders

 

*3x Sets all exercises ~ 10-12 reps ~ 60-90 sec.rest*

1. Barbell military press (behind the neck) ~
2. One-arm dumbbell rows ~
3. Up-right rows ~
4. Cable Pull-downs (behind the neck) ~
5. One-arm dumbbell shoulder press (standing or seated) ~
6. T-bar rows ~ (See exercise #8 if No T-bar row machine) ~
7. Seated rear delt raises ~
8. (If NO T-bar row machine available?) Do ~ Standing cable Straight-arm lat pull-downs ~

 

One-arm dumbbell shoulder press

Lying T-bar Rows

Seated Rear Delt Raises

                                                                                       

Straight-arm lat pull-down