The muscles of the back and shoulders are often very complimentary, and you often use one muscle group as the prime mover, and the other in a supporting capacity, so they make for a great workout combination. This back and shoulder workout is a great example of just that.
The tricky part of working both the muscles of the back and the muscles of the shoulders is that often your instinct will be to focus more on moving the weight than contracting the muscles. Resist this instinct, and focus instead on squeezing the muscles hard during each rep.
For example during Pull Ups or Rows, squeeze the Lats together hard as if you’re attempting to crack an egg between the shoulder blades. During shoulder work, think hard about moving the weight with your shoulders rather than your traps, triceps or chest. Don’t panic if you find this tough at first. That’s why you’re here, right?
In a back and shoulder workout like this, perform one set of the reps specified with good technique. Then take a 60 second breather and shake out your muscles a bit. At the end of that 60 second break, start your next set. Perform all required sets before moving on to the next back or shoulder exercise.
Choose a weight that allows you to perform all the reps listed, but that pushes that muscle group to the limit at the end of each set. Don’t go light at the beginning just to have gas in the tank by the end. This will NOT force an adaptation. You must push your muscles to failure, then keep pushing further so your body has a reason to change.
All exercises should be completed with proper technique maintaining good posture
throughout. Use technique and posture failure as an indicator as to how challenging
you find the resistance or exercise position. Optimize the resistance and exercise
type according to your own ability.
It is important to incorporate exercises that cover all major muscle groups into
your main workout to ensure a balanced program. Focusing too much on one muscle
group can cause muscular imbalances.
Taking these guidelines into consideration means that you will get far more from
your workouts, advance quicker and help reduce the risk of exercise related injury.
Always seek professional advice from a qualified fitness instructor before attempting
any exercise or workout.