Back and Shoulders Ultimate Strength Workout :Build 3D Delts and Thick Back .

Back and Shoulders Ultimate Strength Workout :

Hello everyone today we're doing a back and shoulders workout ,for this workout we're doing 4 groups of 2-3 exercises ,4-5 sets with 1-2 minutes rest ,using dumbbells and a barbell ,now prepare your favorite playlist ,a bottle of water ,and let's head into it !

Warm up (free form):
1-Slow butt kicker
2-Arm swing side steps
3-Slow high knees
4-Toe touch circles
5-Squat push-pull
6-Lunges
7-Walkdown
8-Shoulder pass through
9-Arm circles
10-Jog in place


The Strength Routine:

Group 1[3 sets ,10-30 reps,1 minute rest ]

A-Steated rotator cuff external rotation
B-Bent over rear delt raises

Note:This is a warm up set use light weight only

Group 2[4-5 sets,10-30 reps,1-2 minutes rest]
A-Deadlift
B-Bent over reverse flyes

Notes: Use a barbell or dumbbells for the deadlift
-We're repeating the bent over exercise because it's as much as a back exercise than a shoulder exercise ,so redoing it with a slight heavy weight will benefit both.

Group 3[4-5 sets,10-20 reps,1-2 minutes rest]
A-Lateral raises
B-Bent over barbell row
Super set with:
C-One-arm dumbbell row

Group 4[3-4 sets,10-20 reps,1-2 minutes rest]
A-Shoulder press
B-Dumbbells Shrug
Super set with:
C-Front plate raises

Notes:For the variation of the shoulder press it's recommended to start with dumbbells and finish it with the barbell shoulder press
-For the Front plate raises exercise focus on contracting the back muscles of the traps,not much on your front delt .

Cool down (free form):
1-Standing Toe touch stretch
2-Arm cross stretch
3-Isometric rotator cuff stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child pose
8-Supine twist stretch


And it's done ! good job guys hope you enjoyed this workout ,please drink lots of water ,eat healthy ,sleep well and see you next time .Peace.