Sagi’s Back and Shoulders Reviewed

Sagi’s Back and Shoulders routine on Beachbody On Demand is a killer! I finally got a chance to go through it and it’s time for a review! I have also provided my Sagi’s Back and Shoulders Worksheet (linked at the bottom). I am also going to give some tips and modifications if you don’t have a cable machine (like me). This is a great workout for the gym and that is actually how it was designed. I know I will break this out when I’m traveling and have access to a full gym. But you can get an awesome workout at home with this routine, without having a cable machine!

Sagi’s Back and Shoulders – Coach Wayne’s Review

This workout is go go go! Just like all the Body Beast workouts, if you pick the right weights, you will be toast! Awesome super sets and some painfully HUGE drop sets! If you are doing this workout at home, I think you really need this equipment to do it well:

• Dumbbells
• Pull Up Bar
• Olympic barbell (might be able to get away without it)
• EZ Bar
• Adjustable Bench or sturdy chair

This workout is a lot of fun and tons of volume! The seating 7×7 on military press and all the drop sets are sure to cash you out and build a great back and shoulders! What I really love about it is that you get in and get right to work. Sagi packs in TONS in the 42 minutes. No need to mess around, you are here to DO WORK!

Sagi’s Back and Shoulders at Home Modifications

The biggest thing we are modifying is when Sagi uses the cable machine. We can do that well with some bands and dumbbells. For the first cable move, a kneeling supinated pull-down, you can get the same motion and move by looping a band over your pull up bar. You will want to loop it WIDE to keep your arms out like when using the cable machine. Have it span over the Xs on the pic and be right below the bar (just like you are in Sagi’s cable cage!)

For the LOW SQUAT STANCE ROW, I would just do a standard barbell/close grip row. You can grab the bar itself or even attach a rowing handle if you have one (look on Amazon for “Double Grip Seated Row Handle”). I have one way back from Tony Horton’s 30-15 routine and it works great for rows with a barbell. This will mimic the move well and won’t be too close to the one handed rows from later in the workout. For more on the more, check out Bodybuilding.com’s database article on Long Bar Row.

Next you will need to modify the cable Side Raises. Easy enough, grab a dumbbell and hold your upright bench. You can lean just like Sagi and really isolate the muscle. This is a great move!

Finally, for the KNEELING REAR FLY/PULL DOWN we can get back to our pull up bar and band. Make sure it is a light band. And stand up to get the right tension. You will be making your bands pretty tight when you loop it over your bar, so I didn’t even try to kneel on this one or the supinated pull-down.

Sagi’s Back and Shoulders Worksheet

Below you will find my worksheet for this workout! I always suggest going a little lighter than you think when you do a workout for the first time. Feel it out and find the weights that work. Then next time you can know what to expect and how hard you can go!

Give Sagi’s Back and Shoulders workout a go this week and let me know what you think!

This workout is only on Beachbody On Demand, if you don’t have it yet and want more info, please read THIS POST about Beachbody On Demand’s Exclusive Workouts.

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