workout girlies~

[floofie]

Pleeaase drop your shoulder/back routines! I'm not looking to bulk these areas, really just tone to improve general back pain & posture. I've tried a couple different routines I've put together, I've tried what friends do on shoulder day etc but nothing feels..right

As tax, here's my glute routine that's helped me grow my butt ~2 inches outward & greatly improve shape in the almost year I've been doing it hehe. I only do this 3x a week, I'd love to tell you I use resistance bands for lazy active rest days 4x wk, but really it's like 2x
(I don't list sets as I go to failure but 3 or 4 is a great starting point, I also don't list weight but I started out using using none/smallest weights possible and currently do between 20 and 40lb depending on the move):

0. Cardio (you don't have to start with cardio at all, but if you do, do something that will wake up your glutes like a steep incline on the treadmill or stair master if you're a sadist. I do 2.5-3mph on max incline for 15-20 mins)
1. Kas glute bridge x12 followed by 30 second hold
2. RDLs x8
3. Single Leg Press (foot high on the plate) x8 per leg
4. Medial cable kick back x12 per leg
5. various stretches, whatever feels nice on my legs (probably do this longer than I do, I'm lucky to do 5 mins)

[macaronbae]

Hello! I do a lot of bodybuilding, and honestly “toning” a body part is really just building more muscle and having less fat.
It’s very hard to “accidentally” bulk, especially for women. You’d have to eat at a surplus for a long time and lift heavy and do progressive overload.
With that being said, I’ll post my shoulder/back workouts!

Shoulders (most of these are 4x8)
DB shoulder press
lateral raises
Front raises
BB upright row
Bent over reverse fly

Back workouts
Warm up with Pull-ups (banded if you’re not able to do body weight)
Lat pull downs
Single arm DB row
Seated cable row (wide and underhand)
Cable pull downs

Let me know how you like these!

[floofie]

Hello! I do a lot of bodybuilding, and honestly “toning” a body part is really just building more muscle and having less fat.
It’s very hard to “accidentally” bulk, especially for women. You’d have to eat at a surplus for a long time and lift heavy and do progressive overload.
With that being said, I’ll post my shoulder/back workouts!

Shoulders (most of these are 4x8)
DB shoulder press
lateral raises
Front raises
BB upright row
Bent over reverse fly

Back workouts
Warm up with Pull-ups (banded if you’re not able to do body weight)
Lat pull downs
Single arm DB row
Seated cable row (wide and underhand)
Cable pull downs

Let me know how you like these!

Queen! Thank you 🥰 I will definitely report back

[Alister]

I pair shoulder + triceps and back + abs for my lifting. The routine:

Back & Abs:
Dumbell bent over row - 3 x 6
Lat pull down Machine - 3 x 8
Reverse Fly - 4 x 12
Hanging leg Raise - 3 x 10
Rope crunch - 3 x 20
Decline crunch - 4 x 12

Shoulders & Triceps
Overhead Press - 4 x 5
Dumbbell lateral Raise - 4 x 10
Front Raise - 3 x 12
French Curl - 3 x 8
Cable Pushdown - 3 x 10

with various types of planking as the warm up and cool down.

I pair weight lifting with my other love, lap swimming for my workout routine. My shoulders and back: amazing, if I do say so myself xD