Intense 2-Hour Shoulder and Back Workout for Strength and Endurance
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Intense 2-Hour Shoulder and Back Workout for Strength and Endurance
Are you ready to take your shoulder and back workout to the next level? If you're looking to build strength, endurance, and definition in your upper body, this intense 2-hour workout is just what you need. This workout is designed to push your limits and help you achieve the results you've been working for. Get ready to sweat, challenge yourself, and leave the gym feeling accomplished.
Warm-Up (10 minutes)
- 5 minutes of light cardio (jogging, cycling, rowing)
- Arm circles (1 minute in each direction)
- Shoulder stretches (1 minute each arm)
- Cat-cow stretches (1 minute)
Workout (1 hour and 30 minutes)
Cooldown and Stretching (20 minutes)
- Shoulder stretch (1 minute each arm)
- Upper back stretch (1 minute)
- Child's pose (2 minutes)
- Cat-cow stretches (2 minutes)
- Full body stretches (5 minutes)
Remember, it's important to listen to your body and only perform exercises that you are comfortable with. Be sure to maintain proper form throughout each exercise to prevent injuries.
This shoulder and back workout is demanding, so it's essential to fuel your body with proper nutrition and stay hydrated. Incorporate this workout into your routine once or twice a week, and you'll start to see and feel the results in no time.
Always consult with a fitness professional or healthcare provider before starting any new workout regimen, especially if you have any underlying health conditions or concerns.
Get ready to challenge yourself, push your limits, and achieve the strong and defined shoulders and back you've always wanted!
Are you ready to take your shoulder and back workout to the next level? If you're looking to build strength, endurance, and definition in your upper body, this intense 2-hour workout is just what you need. This workout is designed to push your limits and help you achieve the results you've been working for. Get ready to sweat, challenge yourself, and leave the gym feeling accomplished.
Warm-Up (10 minutes)
- 5 minutes of light cardio (jogging, cycling, rowing)
- Arm circles (1 minute in each direction)
- Shoulder stretches (1 minute each arm)
- Cat-cow stretches (1 minute)
Workout (1 hour and 30 minutes)
| Workout | Sets x Reps |
| Barbell Deadlifts | 4 x 8 |
| Pull-Ups | 3 x To Failure |
| Bent Over Barbell Rows | 4 x 10 |
| Seated Dumbbell Shoulder Press | 4 x 8 |
| Arnold Press | 3 x 10 |
| Lateral Raises | 3 x 12 |
| Front Plate Raise | 3 x 10 |
| Face Pulls | 4 x 12 |
| Shrugs | 4 x 12 |
| Lat Pulldowns | 3 x 10 |
| Cable Row | Ā 3 x 12 |
Cooldown and Stretching (20 minutes)
- Shoulder stretch (1 minute each arm)
- Upper back stretch (1 minute)
- Child's pose (2 minutes)
- Cat-cow stretches (2 minutes)
- Full body stretches (5 minutes)
Remember, it's important to listen to your body and only perform exercises that you are comfortable with. Be sure to maintain proper form throughout each exercise to prevent injuries.
This shoulder and back workout is demanding, so it's essential to fuel your body with proper nutrition and stay hydrated. Incorporate this workout into your routine once or twice a week, and you'll start to see and feel the results in no time.
Always consult with a fitness professional or healthcare provider before starting any new workout regimen, especially if you have any underlying health conditions or concerns.
Get ready to challenge yourself, push your limits, and achieve the strong and defined shoulders and back you've always wanted!