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Description

A shoulder and back routine best performed in a gym setting


Exercises

Set 1: 1 round
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
15 reps
Adjust weights
1 minute
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
10 reps
Adjust weights
1 minute
Barbell Shoulder Press
Weights: Heavy
Barbell Shoulder Press
6 reps
Adjust weights
1 minute
Barbell Shoulder Press
Weights: Maximum
Barbell Shoulder Press
2 reps
Adjust weights
1 minute
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
15 reps
Transition
Transition
1 minute

Set 2: 3 rounds
Governators
Weights: Heavy
Governators
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
10 reps
Rest
Rest
30 minutes

Set 4: 4 rounds
Weights: Heavy
Effort: Vigorous
Cable face pulls
12 reps
Rest
Rest
45 seconds

Set 5: 4 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 minute


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