Back & Shoulders- Muscle Gain In Under 45 Minutes! (Holiday Series)


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With the holiday season here time is of the essence. Between decorating, parties and visiting friends and family your workout time and meal plan is pretty much out the window. But that doesn’t mean we can’t refocus to maintain our gains!

This workout series was designed to get you in and out of the gym in 45 minutes or less but leave you feeling like you CRUSHED IT! By combining supersets and short rest periods with a reverse pyramid style approach you will be able to continue to make muscle and strength gains.

Today’s workout is back & shoulders. Try your best to increase your weight each set if possible and REALLY stick to the 30 second rest periods. This one key factor will be the difference between having an amazing workout or a poor one. No get to work! #HTH #SHFAthlete

See the entire workout playlist here:…

• Reps & sets will vary per exercise
• Rest 30 seconds MAX between sets

(1:30)- Routine Sets & Reps

(1:37)- Back – Superset 1
(3:09)- Deadlift (15 reps, 12 reps, 10 reps)
(3:56)- Lat Pulldown (15 reps, 12 reps, 10 reps)

(7:46)- Back – Superset 2
(7:47)- Deadlift (8 reps, 6 reps, 4 reps)
(8:11)- Cable Low Row (15 reps, 12 reps, 10 reps)

(11:41)- Shoulders – Triple Set Of DEATH! (3 Rounds)
(12:54)- Standing Barbell Overhead Press (12 reps)
(13:35)- Dumbbell Bent-Over Raise (12 reps)
(14:11)- Dumbbell Shrug (12 reps)

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