Total Strength Workout Back Shoulders 1

BACK & SHOULDERS: BLOCK 1

Follow along with the Workout below.
Increase the weight for the first 3 sets, then decrease the weight on the last set (drop set).
Complete each round in order.
Exercise demonstration videos are provided below

Round 1

Pull Overs
15 Reps
Watch Video
Jump Rope or Rest
1 Minute
Pull Overs
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Pull Overs
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Pull Overs
8 Reps – Decrease Weight

Rest 1 Minute

Round 2

Bent Over Reverse Row
15 Reps
Watch Video
Jump Rope or Rest
1 Minute
Bent Over Reverse Row
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Bent Over Reverse Row
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Bent Over Reverse Row
8 Reps – Decrease Weight

Rest 1 Minute

Round 3

Reverse Fly
15 Reps
Watch Video
Jump Rope or Rest
1 Minute
Reverse Fly
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Reverse Fly
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Reverse Fly
8 Reps – Decrease Weight

Rest 1 Minute

Round 4

Bent Over Row
15 Reps
Watch Video
Jump Rope or Rest
1 Minute
Bent Over Row
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Bent Over Row
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Bent Over Row
8 Reps – Decrease Weight

Rest 1 Minute

Round 5

Shoulder Press
15 Reps
Watch Video
Jump Rope or Rest
1 Minute
Shoulder Press
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Shoulder Press
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Shoulder Press
8 Reps – Decrease Weight

Rest 1 Minute

Round 6

Upright Row
15 Reps
Watch Video
Jump Rope or Rest
1 Minute
Upright Row
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Upright Row
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Upright Row
8 Reps – Decrease Weight

Rest 1 Minute

Round 7

1-1-2 Front Raises
15 Reps
Watch Video
Jump Rope or Rest
1 Minute
1-1-2 Front Raises
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
1-1-2 Front Raises
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
1-1-2 Front Raises
8 Reps – Decrease Weight

Rest 1 Minute

Round 8

Shrugs
15 Reps
Watch Video
Jump Rope or Rest
1 Minute
Shrugs
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Shrugs
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Shrugs
8 Reps – Decrease Weight

Workout Complete - Great Job!

EXERCISE DEMONSTRATION VIDEOS

Here are demonstration videos of all the exercises in this workout

Pull Overs

Bent Over Reverse Row

Reverse Fly

Bent Over Row

Shoulder Press

Upright Row

1-1-2 Front Raises

Shrugs

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