Give yourself 3-4 minutes to recover, then repeat the entire protocol from 10, this time hitting your back with three point rows instead of presses. Keep working your way down the ladder one rep at a time, finishing with potentially the toughest single rep of your life. Rest and catch your breath briefly before performing nine reps on both sides, then eight, then seven. If you can, switch sides and immediately perform 10 reps on the opposite side. Only rest as necessary to keep your form on point, but push yourself hard on this one.īegin with 10 reps of push press on your weaker side. You’re going to be using a ladder format, switching back and forth from left to right and reducing the reps as you go.
Mashing up just two movements - one a major shoulder builder, and the other an old-school move that promises to supersize your lats and upper back - the duration of this workout hinges on just how hard you’re willing to push.
The catch? You’re going to have to work for it, and work hard. But, as the old adage goes – ‘the only bad workout is the one you didn’t do’, and this single dumbbell assault on your back and shoulders is not only quick, but seriously effective. When you’re pushed for both time and kit, it can seem as though even attempting to get a good workout in is a waste of time.
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