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Intense Workout

Back Day

Intense   15 minutes

Target Areas: Arms, Back

Equipment: Kettlebells, Barbell, Pull Up Bar, Strength Machine, Dumbbells

Raul Bodog
 		    Added By Raul Bodog
Back Day
Tags
Full Gym Workouts Arm Workouts Kettlebell Workouts Barbell Workouts Pull Up Bar Workouts Strength Machine Workouts Dumbbell Workouts
Description

Back and bicep workout

Exercises

Set 1: 1 round
Weights: Light
❤️ Light (Zone 1)
Back Extension
8 reps
Weights: Light
❤️ Light (Zone 1)
Back Extension
8 reps
Hamstring Stretches
Hamstring Stretches
30 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
8 reps
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
6 reps
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
6 reps
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
6 reps

Set 2: 1 round
Pull-Ups
❤️ Vigorous (Zone 3)
Pull-Ups
8 reps
Pull-Ups
❤️ Vigorous (Zone 3)
Pull-Ups
8 reps
Weights: Heavy
Cable Lat Pull Down
12 reps
Weights: Heavy
Cable Lat Pull Down
12 reps
Weights: Heavy
Cable Lat Pull Down
12 reps
Weights: Light
❤️ Moderate (Zone 2)
One Hand Cable Pull Down
12 reps
Weights: Light
❤️ Moderate (Zone 2)
One Hand Cable Pull Down
12 reps

Set 3: 1 round
Weights: Heavy
❤️ Very Hard (Zone 4)
Cable Rows
12 reps
Weights: Heavy
❤️ Very Hard (Zone 4)
Cable Rows
12 reps
Weights: Heavy
❤️ Very Hard (Zone 4)
Cable Rows
12 reps

Set 4: 1 round
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Weights: Moderate
Bent Over Cable Rows
12 reps
Weights: Moderate
Bent Over Cable Rows
12 reps
Weights: Moderate
Bent Over Cable Rows
12 reps
Weights: Moderate
❤️ Vigorous (Zone 3)
Cable Back / Shoulder Crossover
15 reps
Weights: Moderate
❤️ Vigorous (Zone 3)
Cable Back / Shoulder Crossover
15 reps
Weights: Moderate
❤️ Vigorous (Zone 3)
Cable Back / Shoulder Crossover
15 reps

Set 5: 1 round
Bicep Curls
Weights: Light
Bicep Curls
12 reps
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Bicep Curls
Weights: Maximum
Bicep Curls
6 reps
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps

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Log Workout
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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