Quick Cable Back and Shoulder Workout for Busy Women

Nikkiey: What's up? Welcome back to another YouTube workout. Today we are going to crush a back and shoulder workout. So we're bringing back a little bit of a bro style. But what's cool about this workout today is it's going to be super fast. So if you're busy, you're on the go, you've got to get to work, you've got to get the kids up in the morning, and you're not making enough time for yourself to get a workout in, no more excuses. This is going to do it. So we're going to hit some back and shoulders. Let's get to it.

So the first exercise today is a superset. We're supersetting single arm cable rows with double arm cable rows for three sets, 10 reps. So for the first exercise it's 10 reps per arm, and then we're supersetting it with both arms for 10 reps. Let's go.

Okay, on to the next. We're going to do one of my favorite lat exercises, which is a cable lat pulldown. If you're activating your triceps, this is probably what you're doing: you're pushing with your triceps. Whereas you want to step back a little bit further, and you want to pull out the arms kind of like I did in the last exercise, and allow your lats to get engaged and come all the way down to your hip area and then back up. A lot of people try to do this exercise more upright, and your triceps will definitely get more engaged that way. So step back, lean forward.

The best bang for your buck lat exercise is what we're going to do next, which is lat pulldowns on one machine. You literally could do a wide grip, you could do a reverse grip, you could do a close grip this way, you could also do a reverse grip, and then you could close in and face your palms this way. So that's an entire back workout on one machine.

Next exercise, we're going to start hitting some shoulders. We're going to do three sets of leaning side laterals. Three sets, 10 reps each.

Sometimes you just gotta lean over like that after you get done doing a shoulder exercise. Next we're going to do Arnold presses. Arnold presses are such a staple because they work the entire head of the shoulder. You're getting action on the front delt, you're getting action on the medial delt, you're getting action on the rear delt. The whole shoulder complex is getting hit. Okay, Arnold presses. Three sets, let's do 12 reps.

To finish it up, we're going to do some front raises with some rear delt flys. Three sets, 10 reps. Superset.

Alright you guys, that's a wrap. That concludes the back and shoulder workout. Look, if you've stayed this long, you probably don't know what exercises to do or how to formulate a workout. That is the exact reason why I created WarriorBabe: to help you eliminate the guesswork and just have the program planned for you by one of our expert coaches, and all you do is the work. If you're interested in that, check out warriorbabe.com in the description below. Until then, I'll see you later.