The Phenomenal Back and Shoulders Workout with Dumbbells

The Phenomenal Back and Shoulders Workout with Dumbbells 

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
-Fly jacks

1-Warm up sets(3sets,10 to 15 reps)
In this part we're starting by warming up the shoulders and the rotator cuff ,we're doing 3 exercises    ABC format for 3 sets with 10 to 15 reps ,using light weight .Let's do it !

A-Dumbbell seated external rotator cuff rotation
B-Shoulder external rotation
C-Scarecrow shoulder rotation

Let's get to the real part !

2-Back and Shoulders Strength routine (3 to 4 sets ,10 to 15 reps):
In this routine ,we're doing an ABC format same with the first part ,but for 3 to 4 sets ,staring with light weight then go to a heavier,for 10 to 15 reps,lower the reps and rise the weight through the sets
  ,you should grind in the last set ,lol .

Let's get it !

Group 1 :
A-Shoulder press
B-Bent over rows
C-Pullover

Group 2:
A-Lateral raises
B-Reverse flyes
C-Dumbbells Shrugs

Group 3:
A-Front raises
B-Optional :Chest supported bent over row ,or Dumbbells bent over row
C-Single Arm side pullover

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

And that's it ,nice job done ,for getting a 3d shoulder and a wide back this workout is for you .Keep up,see you next time .Peace !