WORKOUT 2 BACK AND SHOULDERS

The first superset hits your upper and middle back to build width across your upper body. Then there are two shoulder moves to add size to all parts of the shoulder muscle, before two often-neglected moves to really fatigue the target muscles.

Lat pull-down

Sets 5

Reps 8

Rest 30sec

Why It hits your lats for a wide upper back to make your waist seem small. How Take a wide overhand grip on the bar. Retract your shoulder blades, keep your chest up and pull the bar down until it reaches your chin. Return back to the start.

Seated row

Sets 5

Reps 8

Rest 60sec

Why The machine ensures correct movement so go heavy with good form and focus on contracting your upper back hard with each rep. How Grip a row handle with both hands with palms facing. Keep your back straight and row the handle towards you, leading with your elbows. Return to the start.

Dumbbell overhead press

Sets 4

Reps 10

Rest 30sec

Why Because it targets each shoulder muscle group individually, you can lift with a full range of motion. Keep each rep slow and controlled.

How Stand tall, holding a dumbbell in each hand at shoulder height with palms facing forwards. Press the weights directly overhead until your arms are straight then lower them back to the start.

Lateral raise

Sets 4

Reps 10

Rest 60sec

Why Targets your side delts to create greater upper torso width. How Stand tall with a dumbbell in each hand. Raise the weights out to the sides, leading with your elbows. Lower under control. Straight-arm pull-down Sets 3

Reps 12

Rest 30sec

Why You’ll hit the lats and front shoulders again – but don’t go too heavy: strict form is essential to avoid injury. How Hold a straight bar with an overhand grip with straight arms. Keep your chest up then pull the bar down in a smooth arc to the front of your thighs, then return smoothly to the start.

Cable face pull

Sets 3

Reps 12

Rest 60sec

Why This move hits the often neglected rear delts, and adding size here helps create that coveted V-shaped torso. How Stand tall and hold a double rope attachment on the high pulley with straight arms. Keeping your chest up, pull the handles to either side of your face, then return to the start.