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Back and Shoulder Exercises For Women


This is week 3 of 8 to get me photo shoot ready. Next week I will show you a quad dominant workout (these are always the absolute toughest) and I will be sharing my diet tips!!

Like it up and share it to all the ladies you know that need to get inspired to lose weight.

Join the discussion 33 Comments

  • Clea says:

    Looks great Flavia, really starting to see that definition and muscle tone coming through, you look great 🙂

    Quick question for you, i bought Flavalicious fitness, and although I found it fantastic, i feel i need somebody pushing me as i am not that self-motivated, I have joined a bootcamp style class which consits of mostly bodyweight exercises, pushups, climbs, squats, etc. one day of weight training, lifting over 20 pund weights and one day of HIT exp sprints and squat jumps etc. My question is – in order to really loose fat and burn the most calories, should i be training with weights nearly every workout, or is what i am current doing sufficent?

    Thanks so much, you are such an inspiration 🙂

    • Flavia says:

      No, that sounds great Clea. You should really lose fat if you push yourself as hard as you can and take in a nutritious diet. All the best and let me know after 2 weeks what changes you are seeing.

  • Susan says:

    I love these videos. Thank you for taking time to make them and for sharing the proper technique on these exercises. I appreciate you very much!

  • Frances says:

    Hi Flavia,

    Girlfriend!!! Your upper body definition is awesome!!!! I find it easier to build upper body muscles as well. I wish my lower body would catch up.

    Anyway, keep up the good work. By the way, your form is really good as well.

    See ya,


  • Celeste says:

    FLAVIA!! 🙂 🙂 🙂 you have those “Sexy Back Mucles” that I love on guys, and they look amazing on you. You are amazing!! I have slacked over the past few weeks, and I am ready to get back into working out to your flavilious workouts 🙂 I have two problems though: one is when “that time of the month” comes around, becuase i can’t get myself to get off the couch let alone work out, two which I think causes one to be worse is I really don’t like a whole lot of healthy food, and I have been trying to slowly incorporate and change my habits, but it is really hard, which is why no matter how well I work out with your workouts I can’t get a whole body transformation with my diet not being comepletly healthy. I can’t stop eating foods that have evil sugar in it.

    sorry for the rant, you are amazing and I love your workout outfit in the video 🙂
    you are going to kick butt at your photoshoot

    🙂 Celeste

    • Flavia says:

      Hey Celeste, usually women with bad PMS suffer from estrogen dominance, meaning they have a lot of estrogen and very little progesterone. Try to eat cruciferous veggies and at the Vitamin Shop, look for DIM….speak to a doctor about this and take the blood tests to see if this is so before trying – although it a part of cruciferous veggies. google DIM.

      Sugar- craving this is usually a sign of poor nutrition. Incorporate veggies and protein into your diet. Start with getting rid of one thing and replace it with something nutrtitious every week until you cut sugar out all together…if your not taking in sugar, you wont crave it after a few weeks.

      All the best!

  • Stephanie says:

    Flavi, Do you take Biotest Surge during a workout like this? do you take 1 scoop during and 1 scoop after?

    • Flavia says:

      You can. I don’t usually. I did when I first started with Ryan because I was not conditioned for his style of workouts because I took most of Dec off to prep for these two months and to recover! After, I would stick more to a protein shake (or protein with whole foods) and whole food carbs!

  • Jenny says:

    I just read most post can we delete that one

  • Jenny says:

    Hey Flavia

    You look amazing!! Thank you for your videos.
    I work out! (I love that song)! though I just don’t seem to shift the tummy fat.
    I do understand that it is the combo of working out and diet.

    I would imagine that you are on a restricted diet plan for your photo shoot, is there anywhere that you share your daily food plan?
    thanks for your help on this

  • Dana says:

    Great video! Can’t wait to incorporate this into next weeks workouts. How many times did you do this sequence? Did you incorporate other exercises into the workout, or was it just this as a super circuit? Thanks so much for all the help! Looking forward to your nutrition post coming up!

    • Flavia says:

      Hey Dana, I did this circuit 3 times and had 2 other circuits previously focusing on shoulders with some back exercises.

  • Ewa says:

    Dosn’t the first excersise (the under grip) make you grow latissimus dorsi muscle? This is teh muscle, men want’s to grow, to make them more wide. Same as the last one? I try to avoid this muscle to grow.
    On your workouts (I really love them!) would be very nice if you could say on which muscles does it work.

    • Flavia says:

      Hey Ewa, yes it certainly is. The lats make your waist look smaller 🙂 Females should work this muscle, not only for appearance but also for muscle balance. Your lats will NEVER get as big as a mans….females do not have the same hormone levels.

  • Emma says:

    Hi flavia!

    Just wanted to thank you for all your awesome videos and tips.

    I’ve always struggled with my weight and had pretty much given up but my husband follows your hubby and after seeing how much he has transformed and how amazing you look iv given Flavilicious Fitness a go. Your workouts kill me but Its only week 2 and iv already lost weight and feel fab! For the first time ever i enjoy the gym because i actually feel it working!!

    Iv only one question…i know you suggest doing a mon-wed, fri-sat split but i find it really difficult working out on a sat. Is it possible to do the routines mon-fri and rest sat and sun?

    Thanks again for all your help and motivation!

    Emma (…all the way from the uk!!) x

    • Flavia says:

      Great to hear Emma, and thanks for sharing. You can for sure do that. The reason I split it up is because you will have better workouts if you take time off between your workouts because you have a chance to recover….but it is better to actually DO it. So, if you find it better to take the weekend off…do that! All the best Emma.

  • Emily says:

    Thanks for the videos! Really like it with you doing the workouts through and with perfect form. Best part is that you do show that you’re human and that you do get tired!! You’re looking great and wishing you all the best.

  • Jenne says:

    Love the video and ideas for training but what do I use substitute the TRX shoulder work? I have weights of all sizes and a chip up bar.


  • Channii says:

    Hi Flavia,

    At the end of the circuit you do that exercise that Ryan says is used to completely burn out the muscle, you did it as quick as possible and really tired yourself out, is it a good idea to include an exercise like this at the end of every workout you do? Is this really beneficial?


  • Jaylene says:

    I love your videos! I have been incorporating what your doing into my workouts. 🙂
    I was wondering what you think about juicing? I eat pretty good, but I don’t think I am getting enough fruit and veggies.

    • Flavia says:

      OH ALL FOR IT MY FRIEND!! 100% do it all the time 🙂 Great way to eat your veggies…add in a little fruit and BAMM!

  • Colleen Brownsey says:

    Hi Flavia, I am about to complete week one of your FBL workouts…and im loving it. the first workout my legs were already sore and fatigued, by day 2 I almost couldnt walk!!! but i continued on, making sure that i did heaps of stretching. I already feel stronger and i am really looking forward to doing week two better and stronger than this week. thanks so much!!!

  • Valerie says:

    Love the videos would like to see more free weights and body weights exercises I don’t have a gym membership. Thanks

  • Jennifer m says:

    You mentioned above about a meal plan and emailing it to someone. Do you think you can email me as well. Thanks.

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