This superset-based, muscle-building, chest-and-back workout is part of the training progression I followed to rehab my shoulder after surgery. The workout is definitely going to help you build a bigger chest and back, but it also includes movements that deliver a lot of structural strength to your shoulder joint and help improve the integrity of your shoulders, pectoral girdle, and arms.

Of course, you don't have to be recovering from injury to knock out this session. At its core, this is still a stellar chest and back workout—and it's the routine that has helped me pack a pile of muscle onto my upper body after being sidelined for a while!



If you're looking for a safe, new way to supercharge your chest and back development, then watch the video and put this workout to the test next time you're scheduled to train chest, back, or upper body!

Shaun's Warm-up

Every workout I do, I start with this warm-up. It's a very basic mobility and flexibility circuit that combines foam rolling and dynamic stretching, but it's highly effective. If I had done this warm-up for the last three years, I may not have ended up needing surgery, and my shoulders would be a lot stronger than they are today. So, I'm doing it now, and I encourage everyone else to do it as well!

Mobility Circuit
1
Circuit
Latissimus dorsi SMR
1 set, 30-60 sec
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Shaun's Chest and Back Workout

This workout is designed to hit antagonist muscles in supersets. You'll start with compound movements and move into smaller, isolation exercises as the workout progresses. Take each movement though the whole range of motion, and pay attention to the tempo. Go slow, use control, and try to take each set to failure. If any of these movements are unfamiliar, watch the video for specific tips on each exercise!

Rather than concern yourself with the amount of weight you're doing, I want you to concentrate on a strong mind-muscle connection. Don't use momentum or supporting muscle groups to move the weight; target every fiber in the working muscle group. If you finish a set and you know the weight is too light, don't be afraid to add some weight to the next set.

Shaun Stafford's Shoulder-Friendly Chest And Back Workout

Take each movement though the whole range of motion, and pay attention to the tempo. Go slow, use control, and try to take each set to failure.

Chest and Back Workout
1
Superset
Barbell Incline Bench Press Medium-Grip
2 sets, 8 reps (Warm-up)
5 sets, 6-8 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Shaun Stafford

Shaun Stafford

Shaun Stafford is a cover model, Optimum Nutrition-sponsored athlete, and WBFF pro fitness model.

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