Back & Shoulders: Quick & Effective


Short on time? This is a perfect workout for a busy day!

This workout is designed to achieve high volume in a short amount of time. The way to do that is with supersets & dropsets. Let’s get to it!


5-minute light bike
Resistance Band (RB) Reverse Flies: 10
RB Internal/External Rotations: 10 each
RB Side Raises: 10


Exercise #1: Standing Overhead Barbell Shoulder Press
4×12-15: 30s-45s rest

This is the only lift that is not supersetted or dropsetted. Focus on this lift is to keep constant tension on your muscles. So go for lighter weight, and try to shoot for a 3:3 tempo. Meaning 3 seconds on the way up, and 3 seconds on the way down. You will feel the burn!

Exercise #2: Superset
Arnold Press: 3×12-15
Seated Side Raises: 3×12-15
30-45s rest

This is when we start really amping up the volume!

Exercise #3: Superset
Lat Pulldown: 3×12-15
Machine High Row: 3×12-15
30-45s rest

Exercise #4: Dropset
Hammer Strength Low Grip Row
8-10 reps each weight
30-45s rest

Exercise #5: Superset
Standing Front Raises: 3×10
DB Curl to Shoulder Press: 3×10
30-45s rest

Wow this was a burner! Technically three exercises combined into one superset! Make sure your core stays tight during these movements & really focus on controlling the weight.

Exercise #6:
Standing Barbell Shrug
30-45s rest

Here is a link to my Instagram Video where I debrief this exercise on how you can get more out of this lift!


5-10 minute full body stretch


That’s the workout! A quick & effective workout for you to try out. Leave a comment letting me know what you think & any questions that you might have. If you’re interested in training with me, you can find more info on my Working With Me tab. & if you’re ready for your journey to begin, go to Home & fill out my Let’s Get Fit form! I can’t wait to hear from you (:






Consult a doctor before performing any of these exercises explained above. Physical activity is good for the body, but does raise the risk of serious health effects especially in those with CVD & other health relative issues that raise this risk.


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