NF1 WORKOUT ROUTINE
3 Day EDT: Upper
Duration
30 Minutes
Target Muscle
Back
Total Movements
14 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (14)
#1
Switch Stance Overhead Med Ball Throw
Muscle: Back
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#2
Upper Thoracic Foam Roll
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#3
Box Lat Stretch
Muscle: Back
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#4
Shoulder Swimmers
Muscle: Shoulders
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#5
Half Kneeling Wall Shoulder Mobilization
Muscle: Shoulders
• Circuit: Upper Thoracic Foam Roll Total Body Circuit
#6
Pec Minor Stretch (Kneeling)
Muscle: Chest
• Circuit: Pec Minor Stretch (Kneeling) Total Body Circuit
#7
Calf Raise (Internal Rotation)
Muscle: Legs
• Circuit: Pec Minor Stretch (Kneeling) Total Body Circuit
#8
Wax On Wax Off (Banded)
• Circuit: Pec Minor Stretch (Kneeling) Total Body Circuit
#9
Band YTAX
• Circuit: Pec Minor Stretch (Kneeling) Total Body Circuit
#10
DB Bench Press
Muscle: Chest
• Circuit: DB Bench Press & DB Bent Over Row Push-Pull Superset
#11
DB Bent Over Row
Muscle: Back
• Circuit: DB Bench Press & DB Bent Over Row Push-Pull Superset
#12
Banded Face Pull
• Circuit: Banded Face Pull Total Body Circuit
#13
DB Overhead Tricep Extension
Muscle: Arms
• Circuit: Banded Face Pull Total Body Circuit
#14
Zottman Curls
• Circuit: Banded Face Pull Total Body Circuit
