Biceps with incline dumbbell curls for 10 minutes session.

I start with alternating biceps curls and do the heavy set first followed by a drop set to keep going.

I keep going with bilateral hammer dumbbell curls until I die, I take a mini pause then rep out alternating hammer dumbbell curls.

Download the Biceps Blast ebook training program in your resources!

Heavy dumbbell Back workout with 6 reps sets!

I do both bench supported dumbbell rows and standing up prone dumbbell rows.

In this workout I'm watching my shoulders and adjust the bench to prevent a muscle strain.

The tempo in this workout is challenging and I am doing set after set of the heavy work with low rep sets.

Later into the workout I do an incline neutral grip dumbbell row for two sets of 15 reps.

I use alternating peak hold reps superset with bilateral neutral grip dumbbell rows, then I do alternating bottom prone dumbbell rows followed by another set of alternating peak hold prone dumbbell rows.

I let no fears hold me back shoulder superset workout

Superset workout with lateral Shoulder Raise & Dumbbell V-style press.

Follow along with my focused sets with very little rest between sets.

This workout is very challenging, it'll make you feel that muscle burn that tells you to quit but we don't!

For a complete workout, get 5-10 sets of these and combine it with 3-5 sets of rear delt raises.

Download the 4-12-1 Shoulders ebook in resources for more workout programs!

https://paulinenordin.uscreen.io/programs/i-let-no-fears-hold-me-back-shoulder-superset-workout

Muscle Yoga Recovery Session with back focus for when you need to get it done but don't have 100% body power to give!

This is a no pressure no expectations workout, it's about showing up and enjoy the training day no matter what.

The warmup is hip abduction and shoulder raises on the floor, followed by bird dogs sets of 10.

For shoulders we do isometric peak holds on dumbbell raises as well as 5 seconds peak hold reps for the shoulder raise.

For lower body activation as superset I do a supported bosy squat in a pulsing fashion.

Upper back we hit with a banded pulsing resistance band row for sets of 10, followed by bilateral seated band row with focus on the peak contraction for isometric holds with sets of 10 pump reps in the end!

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Banded Workout for Shoulders, Back & Triceps

Start with arm circles to get warm, then pushups on your knees in a planche training style, which means shifting the weight forward far in front of you rather than straight down like in a military position.

This pushup builds serratus strength and shoulder stability. 

I do close grip spider style pushups for triceps too, they're very advanced!

Upper back rhomb adductions with a supine position using resistance bands superset with a trap front raise on the floor in two different versions.

In the end of the workout I do seated shoulder press with resistance bands, sets of 20 followed by triceps kickbacks with dumbbells and banded shoulder rows on the floor.

https://paulinenordin.uscreen.io/programs/banded-workout-for-shoulders-back-triceps

Pull-ups with warm-up using resistance bands attached to the bar, focus on tension in your core.

The main workout first consists of sets of 5 reps, then sets of 6 reps, a one rep in the top with an isometric hold for 10 seconds and a final set of 6 reps to prove myself.

I work on the technique, not go all out in this session.

Pull-ups require focus and dedication to execution.

Pay attention to the form, this is not chin-ups or ego-style pull-ups where the shoulders and biceps do all the work!

This core workout is a real Muscle Yoga session that will challenge your shoulder stability and core strength.

The long planks are done with eccentric sliding downs to the floor, the cat camel exercise is an excellent practice for core coordination and mind muscle connection.

If the sliding out planks sets of 5 are too tough, do regular planks on elbows and work on maintaining the C form in your back.

After the start in the top planks I do the from the bottom, I call them the Pharaoh Planks. These are very tough, so be careful!

The finish is walk up and down planks and one leg up in the air elbow planks to tall planks.

This is a heavy Back workout with dumbbell rows to the hip with a variety of loads for my sets in this 10 min session.

Warmup with alternating rear shoulder raises and external shoulder rotations with dumbbell laying on the side.

The main exercise is a short range dumbbell row, I start with the heaviest weight I can handle for sets of 10 reps with a prone grip.

After the prone grip I change it to neutral grip rows with peak half reppers in the top.

I avoid the stretch position in my back training here to avoid retear my rear shoulders.

The banded unilateral and bilateral rhomboid adductions train upper back included the rear shoulders.

Download your back training book in resources for more workout routines.

https://paulinenordin.uscreen.io/programs/heavy-back-workout-with-rows-to-the-hip-banded-rear-shoulder-work

HAHA, PUMA is coughing up a hairball in the background!

High Elbow Renegade Rows session with sets of 20, followed by alternating short range of motion rows with neutral grip on the floor.

Later in the workout I do standing one arm prone dumbbell row with short range of motion.

Download the ebook with Back workouts in your resources for more muscle building training programs!

The FD8 New Years Fitness Program: let's go over the book together!