The Ultimate Shoulder and Back Strength Workout :Thick and Strong Back with a Massive Shoulder

The Ultimate Shoulder and Back Strength Workout:Thick and Strong Back with a Massive Shoulder

In this workout we dig deep down into the strength best combo (except arms) ,to build a 3D shoulders and a wide thick back ,let's get into it .

1-Warm up (30 seconds)
-Arm circles
-Arm crossover
-Side bend
-Shoulder rotation
-Sky reach to toe touch
-Scarecrow rotation
-Isometric shoulder external and internal rotation
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Strength Routine
This routine is combined with 3 groups of 3 exercises each ,we're doing an ABC format for 3 to 4 sets with 8-12-15-20 reps combo.
Note:Rise the weights while lowering the reps through the sets and  don't lose your form ,if you can't make a perfect form or can't get a full range of motion lower the weights.
That been said .Let's get into it !


Group 1:
A-Seated rotator cuff external rotation
B-Lateral rises
C-Bent over Y raise

Group 2:
A-Shoulders Press
B-Reverse Flyes
C-Pullover

Group 3:
A-Front raises
B-Bent over row
C-Shrugs

Note:to build the muscles and get stronger YOU SHOULD raise the volume of the sets ,that's means doing the big amount of reps with each weight you use ,especially the last sets,don't worry if the weights are light just do lots of reps ,EXHAUST  YOURSELF !

3-Cool Down (Free form)
-Arm cross stretch
-Chest stretch (use a wall)
-Shoulder stretch
-Toe touch stretch
-Downward dog
-Child pose
-Inner thigh stretch (for doing the bent )
-Quad stretch or pigeon stretch


That's it guys ,good job done !,hope you liked the routine ,remember always that you can do better so if you could add some exercise feel free ,just do the right form and the amount of reps don't worry about the weight ,see you next time .Let's get better together.