Intense Back and Shoulder Workout with Dumbbells

Intense Back and Shoulder Workout

1-Warm up
-Arm circles
-Shoulder rotation
-Front reach+chest stretch
-Side bend
-Rotator cuff stretchs
-Walkdown
-Sky reach to toe touch
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Strength Routine (3 sets,10 to 15 reps)
In this routine we gonna do an ABC format workout ,for 3 sets and 10 to 15 reps
Start with light weight then go heavier until failure in the last set .
Let's hit it !

A-Dumbbell seated external shoulder rotation
B-Dumbbell Lateral raises
C-Dumbbell Shrugs

A-Dumbbell Side pullover
B-Reverse flyes
C-Shoulder Press

A-Bend over row
B-Front raises
C-Pull ups

3-Cool down
-Shoulder stretch
-Chest stretch (use wall)
-Armcross stretch
-Elbows-out stretch
-Downward dog
-Cobra stretch
-Child pose
-Shell pose
-Torso stretch (supine twist)

And that's it ,congratulation you finished the workout.
Please drink lot's of water ,and feed me back ,i would love to hear your thoughts and opinions.
Let's get better together !