Day 6 Workout: Back and Shoulders Strength Training

Summary:

Today’s workout is focused on enhancing strength and stability in your back, shoulders, and traps. This session is designed to challenge you, encouraging progress through a series of targeted exercises. Each exercise includes specific progressions based on a percentage of your body weight, ensuring a tailored approach for different skill levels. Remember, true strength comes from perseverance and consistent effort.

Warm-Up:

A proper warm-up is essential to prepare your muscles and reduce the risk of injury. Spend about 10 minutes on the following activities:

• Light Cardio: 5 minutes of jogging, cycling, or skipping rope to increase heart rate.
• Dynamic Stretching: Shoulder circles, arm swings, and gentle torso twists for 3-5 minutes.
• Specific Warm-Up Sets: Perform a light set of each exercise (with very low weight or just the bar) to get accustomed to the movements.

Back Exercises

1. Rack Deadlifts

• Muscles Targeted: Lower back, glutes, hamstrings
• Warm-Up: 1 set with lighter weight
• Work Sets: 4 sets of 8-10 reps, increasing weight
• Progression:
  • Beginner: 80% of your body weight
  • Novice: 120% of your body weight
  • Expert: 150% of your body weight
• Instructions:
  • Set up a barbell on a rack at knee height.
  • Stand with feet shoulder-width apart, gripping the bar slightly wider than your legs.
  • Keeping your back straight and core engaged, lift the bar by straightening your legs and hips, driving through your heels until you’re standing upright.
  • Slowly lower the bar back to the rack while maintaining a neutral spine, bending at the hips and knees.
• Tips: Avoid rounding your back; keep movements controlled.
• Youtube Link: Rack Deadlifts Instructional Video

2. Close Grip Lat Pulldowns

• Muscles Targeted: Lats, biceps, shoulders
• Warm-Up: 1 set with lighter weight
• Work Sets: 3 sets of 10-12 reps
• Progression:
  • Beginner: 50% of your body weight
  • Novice: 75% of your body weight
  • Expert: 100% of your body weight
• Instructions:
  • Sit at a lat pulldown machine and grab the bar with a close grip.
  • Lean back slightly, keeping your back straight.
  • Pull the bar down to your chest, squeezing your shoulder blades together.
  • Slowly return to the starting position without letting the weights touch down.
• Tips: Avoid leaning back too far; keep movements controlled.
• Youtube Link: Close Grip Lat Pulldowns Instructional Video

3. Wide Grip Low Pulley Rows

• Muscles Targeted: Middle and lower back, lats
• Warm-Up: 1 set with lighter weight
• Work Sets: 3 sets of 10-12 reps
• Progression:
  • Beginner: 40% of your body weight
  • Novice: 60% of your body weight
  • Expert: 80% of your body weight
• Instructions:
  • Sit at a low pulley row machine with a wide grip bar.
  • Keep your back straight and slightly lean back.
  • Pull the bar towards your waist, retracting your shoulder blades.
  • Slowly extend your arms back to the starting position.
• Tips: Keep your spine neutral; avoid rounding your back.
• Youtube Link: Wide Grip Low Pulley Rows Instructional Video

Shoulder Exercises

1. Barbell Upright Rows

• Muscles Targeted: Shoulders, traps, upper back
• Warm-Up: 3 sets of 12-15 reps with lighter weight
• Work Sets: Follow the warm-up with your main sets
• Progression:
  • Beginner: 30% of your body weight
  • Novice: 50% of your body weight
  • Expert: 70% of your body weight
• Instructions:
  • Hold a barbell with an overhand grip, hands slightly narrower than shoulder-width.
  • Lift the barbell straight up to your chin, leading with your elbows.
  • Lower the barbell back down to the starting position in a controlled manner.
• Tips: Keep the bar close to your body to reduce shoulder strain.
• Youtube Link: Barbell Upright Rows Instructional Video

2. Standing Barbell Overhead Press

• Muscles Targeted: Shoulders, triceps
• Warm-Up: 1 set with lighter weight
• Work Sets: 3 sets of 8-10 reps
• Progression:
  • Beginner: 40% of your body weight
  • Novice: 60% of your body weight
  • Expert: 80% of your body weight
• Instructions:
  • Stand with your feet shoulder-width apart, holding a barbell at shoulder height.
  • Press the barbell overhead until your arms are fully extended.
  • Lower the barbell back to the starting position in a controlled manner.
• Tips: Engage your core to support your back.
• Youtube Link: Standing Barbell Overhead Press Instructional Video

3. Seated Rear Delt Dumbbell Raises

• Muscles Targeted: Rear deltoids
• Warm-Up: 1 set with lighter weights
• Work Sets: 3 sets of 10-12 reps
• Progression:
  • Beginner: Use dumbbells equivalent to 5% of your body weight per hand
  • Novice: Increase to 10% of your body weight per hand
  • Expert: Lift up to 15% of your body weight per hand
• Instructions:
  • Sit with your chest against a bench inclined at about 45 degrees, holding dumbbells.
  • With a slight bend in your elbows, raise the dumbbells to the side until your arms are parallel with the floor.
  • Slowly lower the dumbbells back to the starting position.
• Tips: Avoid swinging; keep movements deliberate.
• Youtube Link: Seated Rear Delt Raises Instructional Video

4. Single Arm Dumbbell Lateral Raises

• Muscles Targeted: Side deltoids
• Warm-Up: 1 set with lighter weights
• Work Sets: 2 sets of 10-12 reps
• Progression:
  • Beginner: Use dumbbells equivalent to 5% of your body weight per hand
  • Novice: Increase to 10% of your body weight per hand
  • Expert: Lift up to 15% of your body weight per hand
• Instructions:
  • Stand holding a dumbbell in one hand at your side.
  • Keep your arm straight, raise the dumbbell to the side until it’s at shoulder level.
  • Lower it back down in a controlled manner.
• Tips: Keep your movements smooth and controlled.
• Youtube Link: Single Arm Dumbbell Lateral Raises Instructional Video

Traps Exercise

1. Barbell Shrugs

• Muscles Targeted: Traps
• Warm-Up: 1 set with lighter weight
• Work Sets: 2 sets of 10-12 reps
• Progression:
  • Beginner: 50% of your body weight
  • Novice: 75% of your body weight
  • Expert: 100% of your body weight
• Instructions:
  • Stand holding a barbell in front of you with an overhand grip, hands a bit wider than shoulder-width.
  • Shrug your shoulders up towards your ears as high as possible.
  • Lower the barbell back down in a controlled manner.
• Tips: Focus on lifting with your traps and not your biceps. Keep your arms straight throughout the exercise.
• Youtube Link: Barbell Shrugs Instructional Video

Cool-Down:

Conclude your workout with a cool-down to help your muscles recover and reduce soreness. Spend about 10 minutes on the following:

• Light Cardio: 5 minutes of walking or gentle cycling to gradually lower your heart rate.
• Static Stretching: Focus on stretches for the back, shoulders, and arms, holding each stretch for 20-30 seconds. Include stretches like the child’s pose, shoulder stretches, and triceps stretches.
• Deep Breathing: Finish with a few minutes of deep breathing exercises to relax your body and mind.

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Conclusion:

Today’s workout is a step forward in building a stronger, more resilient upper body. Remember to listen to your body and adjust the weights as necessary. Consistency is key, so keep pushing yourself safely and steadily towards your fitness goals!

Disclaimer: Always consult with a fitness professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns. Stay safe and train smart!