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Intense Workout

Beginner's Workout—Back & Core

Intense   37 minutes

Target Areas: Chest, Shoulders, Legs

Equipment: Wall, Strength Machine, Pull Up Bar, Chair

Matt Jensen
 		    Added By Matt Jensen
Beginner's Workout—Back & Core
Tags
Full Gym Workouts Chest Workouts Wall Workouts Strength Machine Workouts Pull Up Bar Workouts Chair Workouts
Description

Working my way up to a pull-up.

Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
45 seconds
Alternating Side Reaches
Alternating Side Reaches
45 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Split Squats
Split Squats
1 minute

Set 2: 2 rounds
Scapular Pull up
Scapular Pull up
10 reps
Rest
Rest
1 minute
Scapular Pull up
Scapular Pull up
10 reps
Rest
Rest
40 seconds
Scapular Pull up
Scapular Pull up
10 reps
Rest
Rest
40 seconds

Set 3: 3 rounds
Band Assisted Pull Up
Band Assisted Pull Up
6 reps
Rest
Rest
45 seconds

Set 4: 2 rounds
❤️ Very Hard (Zone 4)
Kneeling Cable Lat Pulldown
10 reps
Rest
Rest
1 minute
Weights: Moderate
❤️ Very Hard (Zone 4)
Kneeling Cable Lat Pulldown
12 reps
Rest
Rest
30 seconds
Weights: Light
❤️ Very Hard (Zone 4)
Kneeling Cable Lat Pulldown
15 reps
Rest
Rest
40 seconds

Set 5: 2 rounds
Inverted Row
Inverted Row
10 reps
Rest
Rest
30 seconds
Inverted Row
Inverted Row
10 reps
Rest
Rest
40 seconds
Inverted Row
Inverted Row
10 reps
Rest
Rest
40 seconds

Set 6: 1 round
Negative Pull Ups
Negative Pull Ups
30 seconds
Rest
Rest
1 minute

Set 7: 4 rounds
Weights: Moderate
Cable Crossovers
10 reps
Rest
Rest
40 seconds

Set 8: 3 rounds
Back Extension
Back Extension
40 seconds
Rest
Rest
40 seconds

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Basics
Basics
36 minutes, Intense
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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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