BACK & SHOULDERS: BLOCK 2
Follow along with the Workout below.
Increase the weight for the first 3 sets, then decrease the weight on the last two sets (progressive set).
Complete each round in order.
Exercise demonstration videos are provided below
Increase the weight for the first 3 sets, then decrease the weight on the last two sets (progressive set).
Complete each round in order.
Exercise demonstration videos are provided below
Round 1
Jump Rope or Rest
1 Minute
Dumbbell Deadlift
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Dumbbell Deadlift
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Dumbbell Deadlift
12 Reps – Decrease Weight
Jump Rope or Rest
1 Minute
Dumbbell Deadlift
15 Reps – Decrease Weight
Rest 1 Minute
Round 2
Jump Rope or Rest
1 Minute
Seated Back Flys
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Seated Back Flys
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Seated Back Flys
12 Reps – Decrease Weight
Jump Rope or Rest
1 Minute
Seated Back Flys
15 Reps – Decrease Weight
Rest 1 Minute
Round 3
Jump Rope or Rest
1 Minute
Single Straight Arm Bent Over Fly
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Single Straight Arm Bent Over Fly
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Single Straight Arm Bent Over Fly
12 Reps – Decrease Weight
Jump Rope or Rest
1 Minute
Single Straight Arm Bent Over Fly
15 Reps – Decrease Weight
Rest 1 Minute
Round 4
Jump Rope or Rest
1 Minute
Palms In Bent Over Row
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Palms In Bent Over Row
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Palms In Bent Over Row
12 Reps – Decrease Weight
Jump Rope or Rest
1 Minute
Palms In Bent Over Row
15 Reps – Decrease Weight
Rest 1 Minute
Round 5
Jump Rope or Rest
1 Minute
Seated Rotating Shoulder Press
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Seated Rotating Shoulder Press
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Seated Rotating Shoulder Press
12 Reps – Decrease Weight
Jump Rope or Rest
1 Minute
Seated Rotating Shoulder Press
15 Reps – Decrease Weight
Rest 1 Minute
Round 6
Jump Rope or Rest
1 Minute
Standing Straight Arm Side Raises
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Standing Straight Arm Side Raises
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Standing Straight Arm Side Raises
12 Reps – Decrease Weight
Jump Rope or Rest
1 Minute
Standing Straight Arm Side Raises
15 Reps – Decrease Weight
Rest 1 Minute
Round 7
Jump Rope or Rest
1 Minute
Reverse Incline Flys
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Reverse Incline Flys
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Reverse Incline Flys
12 Reps – Decrease Weight
Jump Rope or Rest
1 Minute
Reverse Incline Flys
15 Reps – Decrease Weight
Rest 1 Minute
Round 8
Jump Rope or Rest
1 Minute
Seated Bent Over Rear Delt Raises
12 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Seated Bent Over Rear Delt Raises
8 Reps – Increase Weight
Jump Rope or Rest
1 Minute
Seated Bent Over Rear Delt Raises
12 Reps – Decrease Weight
Jump Rope or Rest
1 Minute
Seated Bent Over Rear Delt Raises
15 Reps – Decrease Weight
Workout Complete - Great Job!
EXERCISE DEMONSTRATION VIDEOS
Here are demonstration videos of all the exercises in this workout
Dumbbell Deadlift
Seated Back Flys
Single Straight Arm Bent Over Fly
Palms In Bent Over Row
Seated Rotating Shoulder Press
Standing Straight Arm Side Raises
Reverse Incline Flys
Seated Bent Over Rear Delt Raises
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