Shoulder and Back Ultimate Strength Routine to Get a 3D Shoulder and Wide Back

Shoulder And Back Ultimate Strength Routine to Get a 3D Shoulder and Wide Back

1-Warm up(free form)
-Arm circles
-Shoulder rotation
-Isometrics shoulder external rotations
-Front reach+chest stretch
-Side bend
-Walkdown

Warm up sets for shoulder (3 sets ,10 to 15 reps) :

-Dumbbell Seated External Shoulder Rotation
-Standing rotator cuff rotations

2-Strength Routine (4 to 5 sets ,10 to 15 reps):
In this routine we're doing an AB format for 4 to 5 sets with 10 to 15 reps,start with light weight then go heavier ,
Let's do it !

A-Lateral Raises
B-Dumbbells Bent over row

A-Shoulder press
B-Reverse flyes

A-Front raises
B-Pull over

A-Dumbbells Shrugs
B-Side pullover

3-Burnout sets (3 to 4 sets,10 to 20 reps):

A-Upright row
C-Pull-ups

4-Cool down
-Arm cross stretch
-Chest stretch  (use a wall)
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Torso stretch (Supine twist)

And it's over ,good job guys ,hope you liked this routine ,leave a feedback ,rate and comment ,i would love to hear from your opinions,thank you .
See you next time .Let's get better together !