The Great Shoulders,Back and Biceps Strength Workout

The Great Shoulders,Back and Biceps Strength Workout

This routine contains 4 groups of 3 exercise each ,we're doing 3 to 4 sets with 10 to 20 reps each group.
As you go through the sets rise the weights and lower the reps .
Let's do it

1-Warm up (free form)
-Arms crossover
-Arms rotation
-Shoulder external rotation
-Scarecrow shoulder rotation(arms out)
-Scarecrow shoulder rotation(arms in)
-Walkdown
-Internal Shoulders rotation up to the back with the elbow at the side
-Boxing shuffle
-Jumping jacks

2-The Great Strength routine (3 to 4 sets ,10 to 20 reps):

Group 1:
A-Dumbbell seated external rotator cuff rotation
B-Reverse flyes
C-Biceps curls

Note:use light weight with the seated external rotator cuff rotation

Group 2:
A-Shoulder press
B-Bent over row
C-Drag curls

Note:also with the Drag curls use light weight and higher the reps

Group 3:
A-Lateral raises
B-Dumbbell pullover
C-Hammer curls

Note :you can use a heavy weight for the hammer curls ;)

Opt :Group 4 (Burnout):
A-Shrugs
B-Chin ups
Note: do as many as you can with light weight

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


That's it guys ,great job done ,i hope you liked this routine ,thank you ,see you next time .Let's get better together !