Back and Shoulder Builder

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Program Introduction: 

For every competitor, the most important aspect of your look is to ensure that you have great top to bottom symmetry. And even if you don’t compete, having a great toned upper body is one of the first things people notice about you when you walk into a room – sleeveless!

This program series is all about bringing up the back, and capping things off with some great shoulders. I follow this series whenever I’m looking to improve both size and symmetry overall, and I know you’ll enjoy the same results and benefits.

We’ll be hitting up some traditional exercises with this one – so see where you can raise the bar and perhaps even set new PR’s with each set!

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.    

Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.    


 

Exercise Name Reps Sets Weight and Notes Tempo Rest
 Rack Pulls

S1 –  12r

S2 – 12r

S3 – 10r

S4 – 10r

 4  Use the same weight for S2 as you did for S1. Increase the weight for S3. S4 Same as S3.  2/0/2 60-80s
 Pull Ups – Narrow Grip  

S1 –  6r

S2 – 8r

S3 – 10r

 Use your own bodyweight OR the Assisted Machine. Hold on with a NARROW GRIP for all of the sets.  2/1/2  80-90s
 V Grip Lat Pull Down  

S1 –  15r

S2 – 20r

S3 – 12r

S4 – 15r

 4  Start with a moderate weigh that challenges you in the first set. INCREASE THE REPS for S2 – weight the same. Increase weight for S3, leave the same for S4.

 2/1/4

Controlled on the way back to start.

 45-60s
DB Shoulder Press

S1 –  15r

S2 – 20r

S3 – 12r

S4 – 15r

4 Same as above

Same as above

60-70s
Upright Row – Cable

S1 –  15r

S2 – 15r

S3 – 20r

S4 – 20r

S5 – 25r

5 We are focusing on getting a good pump here. But the goal is to use a moderate weight for the firs set, then KEEP IT THE SAME FOR THE ENTIRE EXERCISE. The fatigue and progressive overload comes from the increase in reps.

2/1/2

45-60s
Face Pulls

S1 – 20r

S2 – 20r

S3 – 15r

3 Increase weight for each set.

2/0/2

45-50s

SUPER SET #1

Reverse Fly Machine

S1 – 15r

S2 – 12r

S3 – 12r

3 Increase weight from S1 to S2. S3 same weight as S2.

2/1/4

Controlled on the way back to start.

None
Plate Front Raise All sets 10r 3 Same weight for all sets.

2/1/2

60-80s

 

 

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

 

** AMRAP – As many reps as possible

 

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

 

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

 

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

 

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

 

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.