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Intense Workout

Back Hack

Intense   41 minutes

Target Areas: Back, Shoulders, Arms

Equipment: Pull Up Bar, Bench, Strength Machine, Barbell

Mohamed Yosef
 		    Added By Mohamed Yosef
Back Hack
Tags
Full Gym Workouts Back Workouts Pull Up Bar Workouts Bench Workouts Strength Machine Workouts Barbell Workouts

Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
15 reps
Rest
Rest
10 seconds
Abs - Incline Bench Sit Ups
❤️ Vigorous (Zone 3)
Abs - Incline Bench Sit Ups
20 reps
Rest
Rest
30 seconds
Chin-Ups
Chin-Ups
10 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
15 reps
Rest
Rest
10 seconds
Abs - Incline Bench Sit Ups
❤️ Vigorous (Zone 3)
Abs - Incline Bench Sit Ups
20 reps
Rest
Rest
30 seconds
Neutral Grip Pull-Ups
Neutral Grip Pull-Ups
10 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
15 reps
Rest
Rest
10 seconds
Abs - Incline Bench Sit Ups
❤️ Vigorous (Zone 3)
Abs - Incline Bench Sit Ups
20 reps
Rest
Rest
3 minutes

Set 2: 3 rounds
Wide Grip Lat Pull Down
❤️ Vigorous (Zone 3)
Wide Grip Lat Pull Down
10 reps
Rest
Rest
10 seconds
Close Grip Lat Pulldowns
Weights: Heavy
❤️ Vigorous (Zone 3)
Close Grip Lat Pulldowns
10 reps
Rest
Rest
10 seconds
Seated Cable Rows
Weights: Heavy
❤️ Vigorous (Zone 3)
Seated Cable Rows
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Rest
Rest
2 minutes

Set 4: 3 rounds
Cable Straight Arm Pull Down
❤️ Vigorous (Zone 3)
Cable Straight Arm Pull Down
10 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
1 minute

Set 6: 1 round
Rest
Rest
2 minutes

Set 7: 3 rounds
Cable Tricep Pushdown
Weights: Heavy
❤️ Vigorous (Zone 3)
Cable Tricep Pushdown
10 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Triceps Pushdown - Rope
❤️ Vigorous (Zone 3)
Triceps Pushdown - Rope
10 reps
Rest
Rest
1 minute

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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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