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Challenge

7 days Back & Shoulder Challenge

Back & Shoulder Challenge

7 days Back & Shoulder Challenge,working for many,Trusted and follow by more than 30,000 members,Just for you full video Tutorial Comment too please,

The 7 Day Back again and Shoulder Problem offers something most of us would like to have, a sculpted back again and shoulders, without the excess fat. Defined shoulders supply the illusion of experiencing a smaller waistline and a created back is gorgeous, there’s no denying it. After doing this problem you might find yourself turning around, searching in the mirror and admiring all of your hard work. Continue following this challenge, 1-2 days weekly of working a specific muscle group are certain to get you one amazing body. This problem also contains fat burning exercises to help obtain rid of the excess back fat.

Equipment Needed: 2-4 sets of dumbbells (3 lbs-15 pounds), a yoga mat, seat, workout ball or bench, interval timer(Gymboss is a free of charge app download) and drinking water for hydration

How to proceed: Complete the trunk workouts and shoulder workout routines as outlined below. Make sure to watch all of the videos before you begin each day’s workout.

Back & Shoulder Challenge

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DAY 1

Shoulder Workout: Complete 3 circuits. Perform each workout for 12 reps and rest 10 seconds among exercises. Rest 30 mere seconds in between circuits.

Seal Jumps – 20 reps (warm-up. perform only one time)

Armold Press
Upright Rows
Side Lateral Raises
Front Raises

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DAY 2

Back workout: Complete 3 circuits. Perform each workout for 12 reps and rest 10 seconds among exercises. Rest 30 secs in between circuits.

Seal Jumps – 20 reps (warm-up. perform once)

Bent-More than Row – 12 reps.
10 seconds rest
Solitary Arm Dumbbell Rows – 12 reps each arm.
10 seconds rest
Push-ups – 20 reps.
30 seconds rest

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DAY 3

Shoulder Workout. Complete 4 circuits.

Seal Jumps20 reps (warm-up. perform only one time)

Arnold Press – 12 reps
Rest 10 seconds
Seated Shoulder Press – 12 reps
Rest 10 seconds
Push-ups – 20 reps
Rest 30 seconds

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DAY 4

Rest/Recovery Day (Deal with yourself to something unique, you deserve it!)

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DAY 5

Fat reducing workout! We’ll be performing Tabata Intervals which really is a 4 minute workout that proceeds burning fat for a number of hours. Make use of your interval timer to track enough time.

Review the video clips for day time 5 below. Complete among the workouts, rest 2 minutes and total the second video. View both these videos before you begin so you can easier follow along.

If you are unable to perform the Tabata exercises, mind outside or hit the treadmill machine and do brisk going for walks for 30 minutes.

Tabata Formula:
Complete routine two times
20 seconds for workout + 10 seconds rest = 30 seconds
30 x 8 = 240 seconds / 60 seconds = 4 minutes

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DAY 6

Yoga to focus on versatility and strength. Follow combined with the video below. Namaste!

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DAY 7

Back again & Shoulder Workout today. Complete 4 circuits.. Today we’re upping the repetitions so you might want to make use of lighter dumbbells.

Seal Jumps – 20 reps (warm up…perform only one time)

Front Lateral Raises – 15 reps
10 seconds rest
Bent over Row – 15 reps
10 seconds rest
Push-ups – 25 reps
20 seconds rest
Upright Rows – 15 reps
10 seconds rest
Single Arm Rows – 15 reps each arm
30 seconds rest

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Days 1, 2, 3, 7
Seal Jacks

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Day 1
Shoulder Press

Days 1 & 7
Upright Rows

Day 1
Lateral Raises

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Days 1 & 7
Front Raises

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Days 2 & 7
One-Arm Dumbbell Row

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Days 2 & 7
Bent-Over Row

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Days 2, 3, 7
Beginner’s Push-up

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Days 2, 3, 7
Advanced Push-up

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Day 3
Arnold Press

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Day 3
Seated Shoulder Press

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Day 5
Tabata Interval Workout

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Day 5
Second Tabata Interval Workout

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Day 6
Yoga Class

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Be sure to browse the Total Body Transformation System, for all fitness levels with a step-by-step lead to greatly help get you your body of your dreams.

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