Shoulders and Back Workout for Women

The shoulders are the most widely used muscle in the upper body in my opinion.

They function in almost every action that comes your way.

The shoulders have almost 360 degrees of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive on stage—and even better in the eyes of the ladies.

Shoulders are an important muscle, so why is it that so many people can’t seem to develop a thick, well-balanced set of shoulders?

The first step is to make sure you’re eating enough calories to build mass.

Take a look at your diet, and add in a whey protein supplement to your regimen if necessary.


Build Muscle
 Muscle Group
Male & Female

Workout Description:

Try to perform as many reps as possible per set.

When you can perform the target rep goal for all sets of a given exercise, increase the resistance.

You will need to allow between 30 and 60 seconds rest between each set and exercise. This will be to allow enough time to preform the next set or exercise.

Use these tips:

  • Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
  • Use the correct form! Watch the video above to learn each exercise or click on each exercise below! 
  • After 6 weeks move on to another intermediate Shoulder or Back workout program.


Shoulders & Back Workout:
Shoulders & Back
Dumbbell Shoulder Press410 – 12
Dumbbell Up Right Row410 – 12
Side Lateral Raise (Power Partials)410 – 12
Bent Over Barbell Row410 – 12
SUPERSET Cable Seated Row + Front Dumbbell Raises310 – 12
Wide Grip Pull-ups3Failure

NOTE: If you cannot see the full workout turn your phone or tablet to the side.

Beginner Leg workout