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Wednesday Workout – The Back and Shoulder Shaper

By September 19, 201216 Comments

exercises for women

Since I’ve been doing Fat-Burning, Full-body-licious style workouts lately, I decided to add some heavy weights this week. I was looking a little flat and it’s likely because I am dieting right now as I leave for a trip in a few days.

I hate when my arms aren’t looking shapely so I did a mix between Curvalicious and Musclicious style workout. I threw around some pretty heavy weights and looked nice and full afterwards…ahhh!

Back – I always start with the biggest body part first so I hit back pretty hard, here’s what I did:

Warm up with arm swings and very light lat pulldown and seated cable rows (10 pounds)


Exercise 1

Chin up  – 4 sets – Failure (I did 4 sets of 6)


Exercise Combo 2

Single-arm dumbbell row – 4 sets of 12  (I used 30 lbs with a drop set – 25, 20 and 15 lbs)
Overhead cable pullover  – 4 sets of 8-10 (I used 15 lbs with drop set – 10 and 5 lbs)


Exercise Circuit 3

Cable Lat Pulldown – 4 sets of 12 (I used 50 lbs)
Bent over barbell row – 4 sets of 8-10 (I used a 50 lb barbell)
Barbell shoulder press (Military shoulder press – standing) –  4 sets – failure
(I did 8-10 reps using a 40 lb barbell)


Exercise 4

Seated dumbbell lateral raise – 4 sets of 12
(I used 12.5 lbs and didn’t superset because they are heavy weights)


Exercise Circuit 5

Standing dumbbell front raise – 4 sets of 10 (I used 10 lbs)
Leaning dumbbell lateral raise (rear delts) – 4 sets of 12 (I used 10 lbs)
Plate upright row – 4 sets – failure (I used a 25 lb plate and did 10-12 lbs)


PHEW! That was a killer workout. Took me an hour to finish all that. If you don’t have the time, cut all sets to 3 and you will still have an amazing workout. Don’t try to lift as much as I did unless you are already using those weights.

Let me know below if you have any questions.


See Also: Sexy Shoulder Workouts For Women

Join the discussion 16 Comments

  • swire says:

    Hi, I did the workout today. I felt like I could done heavier with the lateral raises, but seems like I always hurt my shoulder when I do heavier weight on shoulders? Why do you think?

    • Flavia says:

      I would make sure you are warmed up and then try the heavy weights to see how you feel. A tip is to shrug your shoulders as you raise the dumbbells, this will prevent the bones from rubbing against one another preventing injury!

  • Andrea says:

    Thanks for this workout – looking forward to doing this tonight. I also really appreciate you sharing the weights you used. Gives me something to strive for oneday!

  • Melissa says:

    I love your Wednesday Workouts, but I am wondering what your workout week looks like. Can you provide an example?

  • Anna G says:

    Thanks for sharing this Flavia! Looks like a tough workout! I appreciate you sharing what weights you used, I’m almost there!

  • Susan says:

    You are amazing. I always appreciate your honesty and your willingness to share. 🙂 Thank you!

  • Judi says:

    Hi Flavia, this workout sounds intense and I would love to do it but since I can’t afford to go to a gym, can you tell me what exercises to do to substitute the machine moves? I normally work out to Turbo sculpt 3 days a week and I have been doing that since March and the weight training is showing. I want to beef up my routine and this sounds like what I need. I also really appreciate your expert tips, you are my inspiration.
    Thank you!

    • Flavia says:

      Hey Judi, have a look around the blog for at-home workout….more will be coming next month when I am doing a series on AT-HOME workouts 🙂

  • Jewel says:

    Hey Flavia –

    I’ve heard lots of great things about you, and decided to check it out. We are going to the Mayan Riviera at the end of November and I need some serious booty camp between now and then! I am all for the best and integrated exercises for women and eating the best to lose fat. I have a muscley body, but am overweight by about 20 – 25 lb. What is the difference between your full body-licious and the curvalicious programs? And do either or both include the meal plans? Looking forward to hearing from you 🙂

    • Flavia says:

      Thanks Jewel, great to have you! FBL is more geared for fat loss and involves full body workouts in every worktout. Curvalicious is a fat loss system but it is geared towards giving your muscles shape as we incorporate different rep ranges and lift heavier weights for some exercises to stimulate muscle growth.

      Also, Curvalicious is targeted towards one muscle group at a time so the workouts are more body part specific.

      They are both great workouts and I know you will enjoy Curvalcious if you enjoyed FBL.

      Flavia wrote a blog post with further details, have a look:

  • mary ellen says:

    wondering if there is any substitute to the cable machine workouts for home use? perhaps with a band over a door or something? i know it won’t be weighted but better than skipping over it.

  • Lea Ann says:

    Which of your programs did you use to get ready for your photo shoot and does this program include the meal plan you used?

  • Terri says:

    Hi Flavia,

    How would you suggest incorporating all three programs together. I read on a previous blog that FBL at least 6 weeks followed by Curvalicious 8-12 weeks FBL again for 4 weeks. How would I incorporate Musclicious into my program? How did you do it?


    • Anna says:

      Hi Terri,
      You could do FBL for 4 – 6 weeks then Curve for 4 – 6 weeks, then Musclicious for 4 – 6 weeks. Also, you could do the different programs depending on your goals. If you are wanting to lean out and burn a ton of calories do FBL. If you want to continue losing fat but shape more muscles do Curve. If you want to add more muscle mass do Musclicious. They are all great programs and it’s good to rotate them all. The main thing determining whether you gain weight, lose weight, or maintain your current weight is your nutrition and how many calories you take in. Sorry I kinda went off on a tangent but hopefully that shed some light on the subject 🙂
      All the best!
      Anna, CPT, FF Specialist

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