I added some abs, lower back, neck workouts to it but they do not extend the workout by much.

When i warm up i do circles with arms, legs,.. then on day 1 i do back hiperextensions 10 reps 3 sets(eventually building it up to 3×20) in between i don’t rest but i do 15 easy reps of the exercises of that day. Then I do the workout. When i finish i do neck exercise front and back side as a super set and rest for a minute in total i do 3 supersets with reps from 10-15.

Day 2 it’s the same except:
- I do abs instead of back hiperextension, i rotate between lower, upper and side abs, so each workout i do another.
- I do neck exercises left and right side.

When i cut the resting time to the the minimum i plan to throw in at the end of the workout some forearms and calves exercises i’ll do them to exhaustion for example wrist curls upper side (20 reps) lower side 20 reps (20 reps) and side to side (20 reps) with no rest between exercises.

Have a nice day.

p.s. not the best English but i hope you get the idea

Do you have any suggestions for alternatives to upright rows, since i’m reading much about them being bad for shoulders. Myself i don’t feel any pain while doing them.

Thanks.

If you are worried about the upright rows then sub them for Lateral Raises which are a bit easier on the shoulders. Saying this upright rows if done with good form and at a controlled speed without using momentum should not cause too much strain on the shoulders.