Volume shoulder and back workout

Shoulders and back workout with the ladies of Body Spartan

The ladies of Body Spartan crush this massive volume shoulder and back workout!

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

Shoulder and back workout 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

Shoulder and back workout rope raises

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

Shoulder and back workout pullups

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

Shoulder and back workout side lateral raises

We’re going until it burns and then doing five more. In Body Spartan language, that means about 25-30 reps to start and then pyramid downwards.
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

Shoulder and back workout front raises

Same idea as the previous exercise, except this time were doing front raises. Start with your arms at your side with a hammer grip. As you raise the dumbbell, twist your wrist so that you have an underhand grip by the time you reach the peak of the motion.
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

If you like this workout, then have a look at the Revolution Women’s Shred Program, the 12-week shredding program that thousands have downloaded!

 

Designer and Co-Founder of Body Spartan, Priscilla Tuft, has been featured in:

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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.

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