Day 1 (Shoulder- Back)

Exercise 1

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 5

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 6

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 7

Half Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 8

Weighted Round Arm

Equipment: Dumbbells, Full Gym

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Exercise 9

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 10

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 11

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 12

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 13

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Swimming

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Foam Roller Back Stretch

Equipment: Foam Roller, Full Gym

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Arm Scissors

Side Arm Raises

Arm Circles

Lever Shoulder Press

Dumbbell Front Raise

Rear Delt Fly Machine

Half Arnold Press

Weighted Round Arm

Weight Plate Front Raise

Rowing Machine

Lever Front Pulldown

Lat Pulldown

Upper Back Stretch

Across Chest Shoulder Stretch

Standing Reach Up Back rotation Stretch

Shoulder Stretch Behind Back

Swimming

Foam Roller Back Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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