Intense Workout

Bulk: Back

Intense Duration 54 minutes

Target Areas: Lower Body

Equipment: Cardio Machine, Dumbbell, Stability Ball, Pull Up Bar, Barbell, Rings

Added By Satheesh Potti

Tags

Full Gym Workouts Lower Body Workouts Cardio Machine Workouts Dumbbell Workouts Exercise Ball Workouts Pull Up Bar Workouts Barbell Workouts TRX / Ring Workouts

Description

An intense bulking up workout for back

Exercises

Set 1: 1 round

Resistance: Heavy
❤️ Vigorous (Zone 3)

20 minutes

45 seconds

Standing Backbending Stretch

Standing Backbending Stretch

10 minutes

Dumbbell Pull-over on a Ball

Weights: Moderate

Dumbbell Pull-over on a Ball

15 reps

10 reps

30 seconds

Dumbbell Pull-over on a Ball

Weights: Heavy

Dumbbell Pull-over on a Ball

12 reps

30 seconds

Dumbbell Pull-over on a Ball

Weights: Maximum

Dumbbell Pull-over on a Ball

8 reps

Dumbbell Pull-over on a Ball

Weights: Maximum

Dumbbell Pull-over on a Ball

8 reps

10 reps

45 seconds

Set 2: 1 round

Barbell Reverse Grip Rows

Weights: Moderate

Barbell Reverse Grip Rows

15 reps

30 seconds

Barbell Reverse Grip Rows

Weights: Heavy

Barbell Reverse Grip Rows

12 reps

30 seconds

Barbell Reverse Grip Rows

Weights: Maximum

Barbell Reverse Grip Rows

8 reps

Barbell Reverse Grip Rows

Weights: Maximum

Barbell Reverse Grip Rows

8 reps

30 seconds

Barbell Reverse Grip Rows

Weights: Heavy

Barbell Reverse Grip Rows

12 reps

30 seconds

Barbell Reverse Grip Rows

Weights: Moderate

Barbell Reverse Grip Rows

15 reps

45 seconds

Set 3: 1 round

One Arm Dumbbell Row

Weights: Heavy

One Arm Dumbbell Row

5 reps

One Arm Dumbbell Row

Weights: Heavy

One Arm Dumbbell Row

5 reps

One Arm Dumbbell Row

Weights: Heavy

One Arm Dumbbell Row

5 reps

One Arm Dumbbell Row

Weights: Heavy

One Arm Dumbbell Row

5 reps

One Arm Dumbbell Row

Weights: Heavy

One Arm Dumbbell Row

5 reps

45 seconds

Set 4: 1 round

Barbell Deadlifts

Barbell Deadlifts

15 reps

30 seconds

Barbell Deadlifts

Weights: Heavy

Barbell Deadlifts

12 reps

30 seconds

Barbell Deadlifts

Weights: Maximum

Barbell Deadlifts

8 reps

Barbell Deadlifts

Weights: Maximum

Barbell Deadlifts

8 reps

45 seconds

Set 5: 1 round

Ring Reverse T Flyes

Incline: Moderate

Ring Reverse T Flyes

15 reps

Plank Hip Rotations

Plank Hip Rotations

30 seconds

Ring Reverse T Flyes

Incline: Heavy

Ring Reverse T Flyes

12 reps

Plank Hip Rotations

Plank Hip Rotations

30 seconds

Treadmill Running

Incline: Heavy
❤️ Vigorous (Zone 3)

Treadmill Running

5 minutes

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32 mins 30 secs, Intense

40 mins 49 secs, Intense

Tempo: Back/Biceps

Tempo: Back/Biceps

48 mins 12 secs, Intense

43 mins 42 secs, Moderate

Back Routine Gym

Back Routine Gym

7 mins 34 secs, Moderate

Busting out, big back!

Busting out, big back!

6 minutes, Moderate

Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

TRX GO Suspension Trainer System

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

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Weightlifting

HIIT

Cardio

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Full Body