Maximize Upper Body Power: Intense Dumbbell & Cable Workout for Shoulder and Back Mastery

Gym | Single Workout | Beginner: 5 exercises

This workout is designed to build strength and definition in the upper body, targeting the shoulder and back muscles with a combination of exercises that utilize dumbbells and cables. The session begins with the Dumbbell Standing Overhead Press, a compound movement that engages the shoulders, triceps, and upper chest. Progressively decreasing the reps over five sets will help increase muscular endurance and strength. Following this, the Dumbbell Standing Bent Arm Lateral Raise isolates the deltoids, providing a great way to sculpt the shoulder muscles, using the same decreasing rep pattern to fatigue the muscles effectively.

Moving on to the back, the Wide Grip Cable Lat Pulldown targets the latissimus dorsi, which are key for developing a wider back. The varying rep scheme ensures a thorough workout, from muscular endurance to strength building. You will then engage in a superset consisting of the Cable Seated Low Row (exercise 4-A), focusing on the mid-back muscles, followed by the Cable Standing Face Pull (exercise 5), which emphasizes the rear deltoids and upper back. The repetition of 15 sets across the face pulls ensures a focus on muscular endurance and stability.

This workout is demanding and should be tackled with adequate rest between sets to maintain proper form. By the end of this session, you should experience a pump in your shoulders and back, indicating a successful upper body workout. Remember to maintain control during each movement and focus on the mind-muscle connection for optimal results. Proper hydration and a post-workout meal rich in protein are recommended for recovery and muscle growth.

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  • #Exercise / Sets
    1Dumbbell Standing Overhead Press5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Standing Overhead Press
    2Dumbbell Standing Bent Arm Lateral Raise5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Standing Bent Arm Lateral Raise
    3Wide Grip Cable Lat Pulldown5 sets • 20, 15, 12, 10 and 10 reps
    Wide Grip Cable Lat Pulldown
    4:ACable Seated Low Row5 sets • 20, 15, 12, 10 and 10 reps
    Cable Seated Low Row
    5Cable Standing Face Pull5 sets • 15 reps
    Cable Standing Face Pull
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