7-Day Back & Shoulders Challenge

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This 7-Day Back & Shoulders Challenge will shape, tone, and define your muscles. Defined shoulders will make your waist look smaller, giving you a sexy hourglass figure and a slender, strong back, will make you look femininely athletic. After completing this challenge, you’ll find yourself constantly turning around and looking in the mirror to admire all of your hard work.

Just because this challenge is only 7 days long, does not mean that you should stop there! Work each muscle group 1 to 2 days a week to build and maintain the body of your dreams!

This challenge may revolve around shaping your back and shoulders, but it also includes two heart-pumping workouts that will melt the excess fat away and a yoga routine to work on your flexibility. Keep up the hard work and you’ll be lean and toned from head to toe! Let’s get started!

7-Day Back & Shoulders Challenge

Equipment Needed:  2-4 sets of dumbbells (3 lbs-15 lbs) / a yoga mat or towel / a chair, exercise ball, or bench / an interval timer / a jump rope (optional)

What to Do: Warm-up before each workout with 5-10 minutes of walking, jogging, or jumping rope. Complete the designated workout for each day. Be sure to watch all the videos before beginning each day’s workout to ensure that you use proper form.

DAY 1

Shoulder Workout: Complete 3 sets of 10 reps, resting for 30 seconds in-between each set.

  1. Arnold Press
  2. Shrugs
  3. Side Lateral Raises
  4. Front Raises

DAY 2

Back workout: Complete 3 sets of 10 reps, resting for 30 seconds in-between each set.

  1. Bent-Over Row (Left)
  2. Bent-Over Row (Right)
  3. Reverse Fly
  4. Dead-lift

DAY 3

Fat-Burning Workout: Perform the Indoor Fat-Burning Workout.

DAY 4

Active Rest Day: Perform the 10 Best Yoga Poses for Beginners.

DAY 5

Shoulder Workout: Complete 5 sets of 10 reps, resting for 30 seconds in-between each set.

  1. Arnold Press
  2. Shrugs
  3. Side Lateral Raises
  4. Front Raises

DAY 6

Fat-Burning Workout: Perform the Busy Woman’s Body Weight Workout.

DAY 7

Back workout: Complete 5 sets of 10 reps, resting for 30 seconds in-between each set.

  1. Bent-Over Row (Left)
  2. Bent-Over Row (Right)
  3. Reverse Fly
  4. Dead-lift

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Instructional Videos

Shoulders (Day 1 & 5)

Arnold Press

Shrugs

Side Lateral Raises

Front Raises

Back (Day 2 and 7)

Bent-Over Row

Reverse Fly

Deadlift

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We know you’ll love the way this challenge makes you feel if you give it a try! It’s only one week and the time is going to pass anyway… you might as well make it count! Try it out and let us know what you think in the comment section!

After the 7-day back & shoulders challenge, check out the Total Body Transformation ProgramIt’s great for all fitness levels and includes a step-by-step guide to help get you the body of your dreams!

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17 Comments on "7-Day Back & Shoulders Challenge"

  1. Marco  June 15, 2014

    Hi, I can't load the yoga class video, can you suggest me a fitness exercise or something else to do instead ? Thanks.

    Reply
    • SkinnyMs  June 18, 2014

      Marco, A yoga workout video for this workout has been uploaded now to use. Thanks.

      Reply
  2. ray  December 19, 2015

    Very nice

    Reply
  3. Mandy  May 1, 2016

    Day 5 u do both videos?

    Reply
  4. Mandy  May 3, 2016

    Just finished my 7th day. I’m very shocked to say I see a 75% change in my arms my armpit area tightened I am large breasted so that is a huge happy change for me. My shoulders and def my back I can see the line again. I didn’t change my lifestyle or eating habits. And I love candy. I will restart this again. Also I cheated on the yoga haha

    Reply
    • Kym Votruba  May 6, 2016

      That’s great, Mandy! Keep up the hard work and keep us posted. 🙂

      Reply
  5. Elizabeth  May 15, 2017

    I got sick before I finished this, and only got as far as Day 5, but I saw such an improvement. A shirt that I couldn’t comfortably wear because my shoulders were too big fit much better. Now that I’m feeling good again, I started over with heavier weights. Here’s hoping I make it all the way through, but even then, it’s been awesome.

    Reply
    • Gale Compton  May 16, 2017

      Elizabeth, That’s great! Please keep us posted on your progress. 🙂

      Reply
  6. veda  August 8, 2017

    hi, could you please help? What is shoulder workout? and what is military press.
    and since I’m beginner, what dumbbell weight should I start with.

    Reply
    • Gale Compton  August 9, 2017

      Veda, It’s actually an “Arnold Press”…it’s been updated with the new exercise. Thanks! 🙂

      Reply
  7. veda  August 9, 2017

    I accidentally came across this page and I have started the routine. After completing , my shoulder and entire upper body is really paining. Is that normal? I plan to continue though to see result at end. I hope I do get good result.. Thanks Gale

    Reply
    • Gale Compton  August 10, 2017

      Veda, Pain is not normal. Make sure you follow the video demonstrations for each exercose.

      Reply
  8. veda  August 9, 2017

    hi gale, I have a request, Just like for toning upper body , you have given detailed routine. If possible, could you upload a 7 days challenge for toning of lower body targeting areas specifically tummy area, thighs , and lower backs.Would really appreciate that.
    thanks. bye

    Reply
    • Gale Compton  August 10, 2017

      Vwda, We have tons of great workouts for the lower body and tummy. Use our drop down menu for Fitness and there you’ll find what you’re looking for. 🙂

      Reply
  9. lilian  August 9, 2017

    Very nice program. Works to me. Cannot wait to start it again. Do you suggest how many days between each cycle? Thanks.

    Reply
    • Gale Compton  August 10, 2017

      Lilian, Follow the workout which has a rest day and yoga day.

      Reply

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