Back and trapezius routine for women

Smart Fit

This routine is designed to be done with minimal equipment, aimed at those who can do it from home or have limited time to exercise. The only equipment needed for this type of training are resistance bands, dumbbells, ankle weights, and body weight. This training program will consist of three stages divided into warm-up, central phase, and recovery phase. Start with a 5-minute warm-up. The central phase will consist of two blocks of 3 exercises, with four rounds each (sets), having a micro-pause at the end of each round of 90 to 120 seconds, and a maximum micro-pause of 10 seconds when transitioning from one exercise to another, with a macro-pause of up to 3 minutes for recovery at the end of each block; the recovery phase will last approximately 10 minutes.

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Back and trapezius routine for women
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WARM-UP: This will consist of performing jumping jacks at a moderate speed with the aim of properly lubricating the joints and raising the body temperature.
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Dumbbell pullover, lie back on the bench horizontally with your feet on the ground, hold the dumbbell with both hands, extend your arms vertically over your chest, slightly bend your elbows and lower the dumbbell behind your head (15 repetitions)