MFTF Back and Shoulder Shred and Tone

Many times when a woman seems out of proportion, with a heavier bottom half, it is because she lacks upper body development.

I have found, in my weight training business, a shocking lack of upper body development in women. In general it is, across the board, and not dependent on age.

Many women cannot perform one push up and most cannot perform even one pull up! Women need upper body strength to function effectively in everyday life. You need to carry things, pick up your kids, perform your job and be self reliant.

If you develop your upper body, not only will you have a more pleasing appearance but most important of all, you will be more capable of meeting the demands of work and family.

All you need to get started is a set of dumbbells. Start with a size that feels heavy but that you are able to push up from your shoulders to overhead, usually 8-10 lb. to start.

If you are working out at a gym they will have various sizes. If you are working out at home you can buy heavier sets as you make progress.

Benefits of Back and Shoulder Shred and Tone

Benefit 1

Benefit 1

Overall development of the posterior chain.

Benefit 2

Benefit 2

Increase scapular stabilization.

Benefit 3

Benefit 3

Increase overall performance of rhomboids, erector spinae, and trapezius muscles.

Workout Overview

Muscle Group

  • Trapezius
  • Rhomboid
  • Latissimus Dorsi
  • Erector Spinae


  • Progressive dumbbells that you are able to use and adapt with during the process

Skill Level

  • Great program for all levels


  • 30 Minutes

Workouts included in this program:

Dumbbell Shoulder Press

Dumbbell Upright Row

Bent Over Dumbbell Row

Side Lateral Raise

Push Ups

Pull Ups

Wide Grip Pull Up

Wide Grip Lat Pulldown

Hammer Strength Unilateral High Row

Seated Cable Row – Narrow Grip

One Arm Dumbbell Row

Straight Arm Lat Pulldown