Flex Formation Work Break Workout 4 – Champion Shoulders And Back Bodybuilder Workout
*** QUOTE OF THE DAY ***
The measure of who we are is what we do with what we have.
-unknown
*** WHAT YOU WILL NEED ***
-Dumbbells (preference)
-Gym Equipment
-Water
-Mat
EXERCISE BREAKDOWN: —————————————————————
On screen in the video at all times once the workout begins and listed below:
– Take a couple minutes to warm up prior to this workout
Super Set 1
Using 2 – 45 pound plates
+ 20 for maching
55 pounds each side 110 pounds total
Seated Lat High Rows – 6 to10 reps
(palms inward)
Wide Grip Row – 6 to 10 reps
(palms facing down)
Close Grip Rows – 6 to 10 reps
Super Set 2
Using 40 pound dumbbells
Shoulder Presses – 8 to 12 reps
Seated Shrugs – 12 to 20 reps
Straight dumbbell raises – 8 to 12 reps
Using 20 pounds (palms inward)
Super Set 3
Using Bodyweight
Pull-ups – 8 to 12 reps
Inside Grip Pull-ups – 8 to 12 reps
Super Set 4
Using 20 pounds
Lateral Dumbbell
Raises – 8 to 12 reps
Upright Rows – 8 to 12 reps
Front Raises – 8 to 12 reps
Super Set 5
Using 2 – 45 pound plates
+ 20 for maching
55 pounds each side 110 pounds total
Seated Lat High Rows – 6 to10 reps
(palms inward)
Wide Grip Row – 6 to 10 reps
(palms facing down)
Close Grip Rows – 6 to 10 reps
Super Set 6
Using 40 pound dumbbells
Shoulder Presses – 8 to 12 reps
Close Grip Shoulder
Press – 12 to 20 reps
Standing Shoulder
Shrugs – 12 to 20 reps
COOL DOWN / STRETCH
My video available here – https://youtu.be/JUcbmN34cgU
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
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My name is Franklin a.k.a. Flex. I am a Certified Fitness Trainer
Group / Bootcamp Instructor, Sheriff’s Office Public Service Specialist, Husband and Father of 3 kids.
