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A Women’s Workout for A Beautiful Back

This is a workout from last week, week 4 of 8 on shoulders and back. These are great shaping exercises designed to add muscle definition that will show everyone YOU WORKOUT!

Circuit #1 of  The Beautiful Back and Shoulder Workout

Exercise 1: Military Press  3 x 10-12
Exercise 2: T-Bar Row 3 x 12-15
Exercise 3: Behind-the-head  Pulldown 3 x 12-15
Exercise 4: Underhand Close-grip Pulldown 3 x 12-15

See Circiut #2 by CLICKING HERE 

What do you think of the workout?





Join the discussion 30 Comments

  • karen says:

    love this workout! thanks for posting!!

  • Michelle says:

    Wow your back and arms look amazing!! Great circuit, good ideas about targeting the lower lats. I was just curious about how many types of exercises/circuits you do each session? Don’t want to over train/under train each session. Thanks for all the great posts!

    • Flavia says:

      Thanks Michelle. I do 2 to 3 circuits depending on how I am feeling an how many exercises I fit into a set. I usually workout for 45 minutes on the specific muscle groups keeping little rest periods and that determines how much I do. Last Friday I was exhausted after 30 minutes so I stopped and did abs. Just make sure you feel like you had a good workout and pushed yourself.

  • Fya says:

    What are u wearing around your wrist?

    • Flavia says:

      Wrist straps for grip. It helps take out my weakest link, being my forearms, so I can focus on keeping the load heavy on my lats. All the pulling works forearms a lot…mine were killing me.

  • Arrian C. says:

    You inspire me! I hope one day that I can show you photos. My back is looking HOT! I get compliments and I tell people that its your videos. I love the super sets! I really feel the burn. Im an ex basketball player around 6’0” so I really love how much you focus on the way women should work out. Love seeing lower weights, and watching you do them! You look great girl!
    Lots of love from Corona Ca.

  • b says:

    These are great exercises but if you are working out at home and don’t have this equipment available, what do you do?

  • Trelle says:

    Any ideas on what at home exercises are comparable to the rowing and pull down exercises? CAn I get the same benefit with dumbells in doing the lat pulldowns, just changing my grip from over hand to under, and wide grip vs. close grip? I am also TRYING to get my pull ups. Still doing negatives on those, though. 🙂

    • Flavia says:

      You can do a one-arm dumbbell row. For lat pulldowns you can use a resistance rope in the crack of the doorway, kneel and use the same technique shown!

  • Robyn Maher says:


    Thank you for all the great workout advise you and Ryan (and Vince :)) provide with your articles and videos!! I hope to meet you all someday! Keep up the great workouts and good luck with your photo shoot!!

    Robyn Maher

  • Ally says:

    I absolutely love weight training….not enough girls understand how much they will change their shape by it. We need to show this to EVERYONE and get them out of the cardio frame of mind. Go heavy or go home!

    • Flavia says:

      There are also hormonal benefits, menopause benefits, numberous health benefits to lifting weight! Thanks Ally.

  • Anna says:

    You look AWESOME!!! Thanks for this video, looks like a tough circuit.

  • Freda Gibson says:

    HI Flavia
    I am one of your new followers, I have not started any exercises yet, I think that you are doing real good Flavia. I have a question to ask you, I am 52 years old, I have had two caesaerian sections and two normal deliveries, I need to loose 3 stone and get my body back into shape. what diet and exercise routine do you recomend for me, also how do I get fit again, as it is going to be difficult for me.

    • Flavia says:

      Hey Freda, welcome to the blog! Full-Body-Licious is a great program for fat loss. The sale is still on through that link I gave you but will be coming down today as there are only about 2 copies left of the dvds.

  • Will says:

    Flavia, great workout!

    My girlfriend was looking for a kick-ass back workout and we came across your blog. She loved the workout – man, I’ve never seen her so pumped! I think you have a fan for life here. Keep ’em coming!

  • Arrian C. says:

    This workout killed me along with Your Total Body Workout DVD combo for arms.
    OMG!!! I was sweating so much after my 2nd circuit! Holy goodness you are the master of kicking my girlish figure into overdrive!
    Thanks to you and and your trainer, my workouts at the gym actually make me feel sore the next day!
    I never felt like that because I wasn’t doing the right combos, and because of pre basketball experience I never really pushed myself. Your workouts make me push myself. I can’t wait to email you before after photos in 60 days!

    Thank you!

  • Lida says:

    Hi! Thank you soo much, for sharing all you know about exercise! How many times a week I should exercise, for example, one week for leg’s, one for chest’, or is it one day chest, next day leg.?, and ho w often the training has to change? I have a gol and I would like to tone my legs, they r very skinny, and of course the rest of my body” , Thank you soo much! Any Ideas on what exercises an 11 year old girl should be doin?

    • Flavia says:

      Thanks Lida, an 11 year old should not be lifting weights, instead have her do bodyweight bootcamp style workouts. Your goals determine the amount your should workout. If you are looking to tone the legs, I would at least do 3 days of weight training a week up to 5. You should work more than one body part in a workout otherwise you wouldn’t get through the entire body within a week.

  • lisa says:

    When do you lean back during lat pull downs & why?

    • Flavia says:

      When – you lean back every other time your do a lat pull, the other times stay nice and tall. Why – leaning back helps to engage the lats differently. When you change positions, your body will engage different muscles or will use the muscles differently – use more of the muscle instead of the stabilizers, that’s what we were trying to accomplish. Great question.

  • kemmy says:

    Hi Flavia! your workouts are amazing!!

    Just had one question, would this circuit be a good combination with the upper body burnout or is that too much in one session?
    I would love to see a video for sexy legs/thighs 🙂
    ps. you keep me motivated! 🙂

    • Flavia says:

      Hey Kemmy, sure you could add in arms for sure and you can choose how many times you repeat the circuit. I will be getting some more videos done soon 🙂

  • Sophia says:

    I am a little confused with this circuit workout. Do you perform circuit #1 3 times and then move to circuit #2 and do that 3 times and so on? Or do you do circuit #1, minimal rest, then move to circuit #2, minimal rest and finally move to circuit #3? Then do it all over again 1 to 2 more times? I really like these workouts and love the idea of circuits to get the most out of the little time I have. Thank you so much for all these videos and showing women they can have muscle and still look feminine and sexy!!!

    • Flavia says:

      Do Circuit 1 three time before moving onto the next circuit and then repeat the second circuit for a total of 3 sets. 🙂

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