Which Programs and Workouts Should you Choose When You Want to Strengthen Your Back, Shoulders and Chest?

People using my  Diet & Training by Ann application know how wide a training base it offers. The programs are divided into various categories, you can use the option of filtering workouts, e.g. in terms of the equipment you would like to use. Today I would like to tell you which programs or workouts to choose if you want to strengthen your back, shoulder and chest muscles. I guess I don’t have to tell you how important these muscles are for women? 😉

Below is a list of training programs with a brief description to help you choose the right plans for everyone! 

 

Program without equipment with your own body weight:

Strong Core

You do not need any equipment to strengthen the muscles of the back, abdomen and buttocks that protect the spine from injuries. The plan assumes 5 workouts a week between 22 and 44 minutes. Get ready for exercises in the plank position! Remember to focus on activating your muscles while you are working. If you feel pain in the lumbar region, stop exercising and focus more on tightening your abdominal muscles and buttocks. This program will prepare you well for training with the use of higher loads, such as dumbbells, kettlebells or TRX tapes.

 

Program with TRX tapes:

Power Tapes

These are 6 days of training on a medium level lasting 30 to 40 minutes. Training with TRX allows you to independently adjust the level of difficulty of exercises to your own abilities. Thanks to this, you can progress from week to week by changing the angle during exercise. The program will help you to strengthen all muscles with an emphasis on the shoulder girdle and arms.

 

Dumbbell programs:

Best Body for Man

Hard Best Body for Man

The first of the programs is a 5-day plan for intermediate users, where training time is in the range of 28 – 46 minutes. The Hard program consists of 6 training days a week, for which you should allocate between 40 and 70 minutes. In both programs, you choose the dumbbell weight that is best for you. You can increase them from week to week. Remember to perform each exercise at a slow pace and focus on feeling the working muscles. This will allow you to achieve the best results!

 

Yoga:

Love Your Back Yoga

If you need a break and regeneration, you feel a lot of tension in your back and you lack mobility, this is the perfect program for you. Remember that a healthy and strong body needs a break. Better mobility and lack of tension will allow you to do your workouts more effectively!

In addition to the option of training with the training program, the application has a tab Individual workouts, where you will find, among other categories, the Upper body option. There are 10 dedicated workouts in it. There are both workouts without equipment and with the use of mini bands or dumbbells. The difficulty level and duration are listed with each training session. All this information will allow you to choose the best training for you at the moment. This option will be perfect when you want to supplement your current training program with additional back and shoulder training. It will help you work on the priority part of the body without neglecting the rest of it.

Hope you’ve found the answers to your questions and know now which training option to choose to achieve your goal. If any of you are thinking about starting training with the application, I wholeheartedly encourage you to just have a go at it! You can find a lot of helpful information for the start HERE.