These ladies bring the intensity in this shoulder and back workout that will even leave the guys crying! Christina, Adrianna, and Priscilla tackle a solid hour of shoulders and back that will leave anyone in pain.
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Shoulder and back workout exercise #1: Battle ropes
If you’ve never done battle ropes before, this is gonna be a shocker. They’re harder than they look and will work far more than just your shoulders. Squat down so your quads, hamstrings, and glutes are engaged and make medium sized waves with the ropes.
| Set | Super set | Time | Rest |
| 1 | No | 30 seconds | 1 minute |
| 1 | No | 30 seconds | 1 minute |
| 1 | No | 30 seconds | 1 minute |
Shoulder and back workout exercise #2: Lateral raises with battle ropes
A different spin on the traditional side raises, the battle rope raise is actually a dynamic shoulder exercise where the weight and intensity on each shoulder increases as the you raise your arms. There’s more rope in the air, and therefore, more weight. For the ladies, this should be plenty of weight, for the guys, if this isn’t enough weight for you, your options are chains or bands.
| Set | Super set | Reps | Rest |
| 1 | No | 20 or failure | 2 minutes |
| 2 | No | 20 or failure | 2 minutes |
| 3 | No | 20 or failure | 2 minutes |
Shoulder and back workout exercise #3: Close grip pull ups
Grab a spotter, if you need one and go to town. This exercise will put your will to the test. You can grab a close grip attachment and place it on top of a pull up bar to perform this, if you don’t have a chain similar to Stan Bennett’s Gym. You would then be doing the exercise facing sideways, compared to how you usually would approach the bar. Have your spotter assist you so that you get all the reps!
| Set | Super set | Reps | Rest |
| 1 | No | Failure | 90 seconds |
| 2 | No | Failure | 90 seconds |
| 3 | No | Failure | 90 seconds |
| 4 | No | Failure | 90 seconds |
Shoulder and back workout exercise #4: Close grip negative rep pull ups
Same exercise as before except you will need to focus on the negative motion (downward) motion of the exercise and use a 3 second or more tempo. You can either jump to the top of the movement, or have your spotter push you up so that you aren’t exhausting yourself on the positive.
| Set | Super set | Reps | Rest |
| 1 | No | Failure | 90 seconds |
| 2 | No | Failure | 90 seconds |
| 3 | No | Failure | 90 seconds |
| 4 | No | Failure | 90 seconds |
| 5 | No | Failure | 90 seconds |
Shoulder and back workout exercise #5: Seated side lateral raises with dumbbells
| Set | Super set | Reps | Rest |
| 1 | No | 30 | 1-2 minutes |
| 2 | No | 25 | 1-2 minutes |
| 3 | No | 20 | 1-2 minutes |
| 4 | No | 18 | 1-2 minutes |
| 5 | No | 14-16 | 1-2 minutes |
| 6 | No | 12-14 | 1-2 minutes |
| 7 | No | 8-12 | 1-2 minutes |
Shoulder and back workout exercise #6: Seated, underhand front raises with dumbbells
| Set | Super set | Reps | Rest |
| 1 | No | 30 | 1-2 minutes |
| 2 | No | 25 | 1-2 minutes |
| 3 | No | 20 | 1-2 minutes |
| 4 | No | 18 | 1-2 minutes |
| 5 | No | 14-16 | 1-2 minutes |
| 6 | No | 12-14 | 1-2 minutes |
| 7 | No | 8-12 | 1-2 minutes |
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What you get
- Full 12 weeks of workouts with Priscilla’s tri-phase training system
- Custom keto diet and nutrition plan with macros automatically calculated for you
- Instructional videos explaining each exercise with proper form techniques from Priscilla
- Body composition tracker (weight, body fat, measurements)
- Keto diet recipes
- Powerful neurohacking techniques to reprogram your mind and DNA!
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- Access to the success vault with neurohacking sleep audios
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- Written and used by PROFESSIONAL ATHLETE AND MASTER SPORTS NUTRITIONIST Priscilla Tuft
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- Custom keto diet with macros automatically calculated for you.
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Created by Body Spartan Co-Founder, Priscilla Tuft, a former WNSO Pro Fitness Competitor, Ms. Bikini America, and cover model for magazines such as MuscleMag. This workout program was designed to specifically address the emotional needs of females during their fitness journey. Success starts in the mind and Priscilla is an expert at mind reprogramming for fitness.
