Train your Back and Shoulders at Home // Pull-ups + Core work

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Workout Breakdown:

Warmup
30 seconds per side chest stretch
resistance band shoulder circumductions 10 reps
Band pull apart 10-12
Wall Slides 10 reps
Banded Face pulls (or use cable machine) 12-20 reps

Circuit #1 (3 sets)
Pullups/banded pull ups 4-8 reps
Single arm Lat pull down 10-12 reps
Lat Press down 10-12 reps

Circuit 2 (3 sets)
Front raise + lateral raise combo 8 reps
rear delt fly 15 reps
Kneeling OH press 12 reps

Circuit 3 (3 sets)
manmakers 5 reps
hanging knee raise 10-15 reps
hollow body hold 30 seconds
arch body hold 30 seconds

Train your Back and Shoulders at Home // Pull-ups + Core work weight lifting for women
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Education	Upload TimePublished on 4 Feb 2018

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