Abs/Shoulder

Intense Duration 50 minutes

Target Areas: Back

Equipment: Barbell

Added By Steve Jasnosz

Exercises

Set 1: 1 round

10 reps

1 minute

10 reps

1 minute

15 reps

1 minute

15 reps

1 minute

15 reps

2 minutes

Set 2: 1 round

Smith Machine Overhead Press

50 reps

Behind The Neck Overhead Press

10 reps

Rest

1 minute

Smith Machine Overhead Press

40 reps

Behind The Neck Overhead Press

20 reps

Rest

1 minute

Smith Machine Overhead Press

30 reps

Behind The Neck Overhead Press

30 reps

Rest

1 minute

Smith Machine Overhead Press

20 reps

Behind The Neck Overhead Press

40 reps

Rest

1 minute

Smith Machine Overhead Press

10 reps

Behind The Neck Overhead Press

50 reps

Transition

2 minutes

Set 3: 1 round

10 reps

1 minute

7 reps

1 minute

5 reps

1 minute

18 reps

1 minute

Barbell Upright Row Medium Grip

10 reps

Rest

1 minute

Barbell Upright Row Medium Grip

7 reps

Rest

1 minute

Barbell Upright Row Medium Grip

5 reps

Rest

1 minute

Barbell Upright Row Medium Grip

18 reps

Rest

1 minute

Barbell Upright Row Narrow Grip

10 reps

Rest

1 minute

Barbell Upright Row Narrow Grip

7 reps

Rest

1 minute

Barbell Upright Row Narrow Grip

5 reps

Rest

1 minute

Barbell Upright Row Narrow Grip

18 reps

Transition

2 minutes

Set 4: 1 round

10 reps

1 minute

10 reps

1 minute

10 reps

1 minute

10 reps

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Top Choice for this Workout

Rep Fitness Colorado Barbell

This quality barbell from REP Fitness looks amazing and feels great no matter the load.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Chest

Intense

29 min

Arms

Dumbbell, Bench, Strength Machine, Resistance Band

Back And Biceps

Intense

43 min

Back

Pull Up Bar, Strength Machine, Barbell, Dumbbell

Legs8

Intense

54 min

Legs

Barbell, Cardio Machine

Legs10

Intense

48 min

Legs

Dumbbell, Barbell

Chest/Back

Intense

46 min

Upper Body

Dumbbell, Bench

Shoulders10

Intense

58 min

Legs

Dumbbell, Pull Up Bar, Cardio Machine

Abs/Shoulder

Exercises

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