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Moderate Workout

Back & Core WorkOut

Moderate   53 minutes

Equipment: Barbell, Dumbbells, Bench

Asif Kalam
 		    Added By Asif Kalam
Back & Core WorkOut
Tags
Full Gym Workouts Barbell Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 1 round
Warm-Up Walk
❤️ Moderate (Zone 2)
Warm-Up Walk
10 minutes

Set 2: 1 round
Barbell Reverse Grip Rows
Weights: Light
Barbell Reverse Grip Rows
15 reps
Rest
Rest
30 seconds
Barbell Reverse Grip Rows
Weights: Moderate
Barbell Reverse Grip Rows
12 reps
Rest
Rest
45 seconds
Barbell Reverse Grip Rows
Weights: Heavy
Barbell Reverse Grip Rows
Reps until failure
Rest
Rest
1 minute

Set 3: 3 rounds
Crunches with Knee Hugs
❤️ Moderate (Zone 2)
Crunches with Knee Hugs
25 reps
Rest
Rest
20 seconds

Set 4: 1 round
❤️ Moderate (Zone 2)
Dumbbell Pull Over
15 reps
Rest
Rest
30 seconds
❤️ Vigorous (Zone 3)
Dumbbell Pull Over
12 reps
Rest
Rest
45 seconds
❤️ Very Hard (Zone 4)
Dumbbell Pull Over
Reps until failure
Rest
Rest
1 minute

Set 5: 3 rounds
Leg Raises
Leg Raises
25 reps
Rest
Rest
25 seconds

Set 6: 1 round
Barbell Shrug Behind the Back
Weights: Moderate
Barbell Shrug Behind the Back
15 reps
Rest
Rest
30 seconds
Barbell Shrug Behind the Back
Weights: Heavy
Barbell Shrug Behind the Back
12 reps
Rest
Rest
45 seconds
Barbell Shrug Behind the Back
Weights: Maximum
Barbell Shrug Behind the Back
Reps until failure
Rest
Rest
1 minute

Set 7: 3 rounds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 reps
Rest
Rest
25 seconds

Set 8: 1 round
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Weights: Moderate
Dumbbell Bent Over Rows
15 reps
Rest
Rest
30 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Weights: Heavy
Dumbbell Bent Over Rows
12 reps
Rest
Rest
45 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Weights: Maximum
Dumbbell Bent Over Rows
Reps until failure
Rest
Rest
1 minute

Set 9: 3 rounds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Rest
Rest
25 seconds

Set 10: 1 round
Cool-Down Walk
❤️ Moderate (Zone 2)
Cool-Down Walk
10 minutes

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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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