I Trained While Fasting For One Month – Shoulders and Back Workout Vlog

Training while fasting is all about pacing yourself, listening to your body, and adjusting intensity when needed. Some days, you’ll feel strong and can push harder. Other days, energy might be low, and that’s when using regressions and rest-pause techniques can keep the workout effective without overtaxing your body.

In this real-time Ramadan workout vlog, I take you through a shoulder & back superset workout, demonstrating how to adjust intensity, incorporate rest-pauses, and modify exercises based on how you feel.

🔥 Workout A (Shoulders & Triceps) – Superset 3 Rounds

💪 Incline Skull Crushers – 15 reps
💪 Dumbbell Lateral Raises – 15 reps
💪 Weighted Dips – 12 reps
💪 Shoulder Press – 12 reps
⏳ Rest between exercises: 30s – 1 min

🔥 Workout B (Back & Biceps) – Superset 3 Rounds

💪 Seated Curls – 15 reps
💪 Incline Pull-Overs – 15 reps
💪 Seated Face-Pull – 12 reps
💪 Weighted Pull-Ups – 12 reps
⏳ Rest between exercises: 30s – 1 min

💡 How to Adjust Intensity Based on How You Feel:

✅ Feeling Strong?
• Stick to the plan and increase weight slightly if reps feel too easy.
• Slow down the tempo for more time under tension (especially on negatives).

✅ Energy Dipping?
• Drop the weight while keeping the reps the same.
• Use rest-pauses: If you hit failure at 8 reps, pause for 5-10 seconds, then finish the remaining reps.

✅ Struggling to Finish Reps?
• Modify exercises:
• Use bodyweight dips instead of weighted dips.
• Swap weighted pull-ups for assisted pull-ups or lat pulldowns.
• Reduce reps if necessary—better to maintain good form than push through sloppy reps.

⚡ Rest-Pause Technique:
• If you’re one or two reps short, take a short pause (5-10 seconds), reset, and finish strong.
• This helps maintain volume and muscle engagement even when energy is low.

💬 How do you manage intensity while fasting? Drop a comment and let’s talk! Don’t forget to like, subscribe, and turn on notifications for more fitness tips.

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Видео I Trained While Fasting For One Month – Shoulders and Back Workout Vlog канала Alfa
Intermittent fasting, Ramadan, Fitness, Workout routine