FITNESS - GYM Routine # 2 (BACK AND SHOULDERS)

  I go to the gym 4 times a week, I have two routines for the upper part of my body and two for the lower part. It is important to follow the order to be able to train the muscles well and also let them rest enough.   

Before starting any warm up routine with 10 minutes of cardio (bicycle, treadmill, orbitreck, etc.)     

BACK   

Milestones grip inverted with 50 lbs side 10 repetitions x 3 series   

Front pulley with 25 lbs 10 repetitions x 3 series   

Rowing with 10 lbs 10 repetitions x 3 series   

Hyper extensions with disc 10 lbs 10 repetitions x 3 series   

SHOULDERS   

Press with dumbbells of 6 lbs in each arm 10 repetitions x 3 series   

Press front grip with 10 lbs 10 repetitions x 3 series   

Rear lifts with 30 lbs 10 repetitions x 3 series   

All my routines I finish with 12 repetitions x 5 or 6 series of ABDOMINALS. I vary these exercises for upper, lower and oblique abs.   

In the end I do between 15 to 25 minutes of cardio at high intensity on any machine (bicycle, treadmill, orbitreck, etc.)   

Remember to consult with a coach before starting any exercise plan.