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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)
23 comments
That triple set is death and the shrugs kill everything in shoulder.
Amazing stuff!
Ive never done this exercise 9:20 and some friends told me its the best exercise to do since it makes a lot of muscle work. Is it as they say?
Hey brother great channel. How tall are you?
Oh man really nice looking Serratus Anterior you got man!!! I hope i get so big Serratus Anterior in 1-2 years, pretty annoying to be able to feel my ribs. 😛
But just a curious question why no exercise for the middle delt/lateral delt?
You're a true inspiration Scott! I just noticed that i've been trying to use more weight than i can handle, thank you for the words you use "It's OK to go down, you're not there to impress anyone, stick to what you feel right"
How do you feel about Arnold's low row form?
Great intense workout, Thanks Scott !
Solid work out Scott loving the form and grit. Quick question…..Ive always done Romanian deadlifts rather than the one you've done. Purley to keep the tension on my back. Which do you think is better?
Thx i can finaly go to the gym without stressing to get hime in time
Completed this workout this afternoon, really enjoyed it. My forearms were on fire!
Did chest+forearms yesterday, it was brutal. I did my best to stick to the 30 sec rest but man, it was so hard towards the end. Gonna be doing this workout today. Thanks a lot Scott. You're an inspiration
I can't wait to try this tomorrow for my back workout 🙂
12:00 Nice pullups in the back
Thank you boy!, Holiday videos are awesome!
These videos are great man. Very thorough explanations and reasoning for each exercise. I like that you focus on form and not just show how much weight you can push/pull (You still push/pull alot though ahaha). Keep it up man!
this guys nipple is showing how absolutely absurd
can I do this program in ramdan
I will be adding this to my routine.
Merry Yakmas Eve to me. Fuck.
I started sweating just watching this video
Your arms are going through full range of motion but your back muscles were doing nothing ….a static hold! The dead lift was nothing more than an ego lift… bouncing off the floor is bad form!
Once you learn bad habits, bad habits are hard to break, Wrong Feels Right, and doing them right will feel wrong!