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Intense Workout

Day 2 - Back & Core

Intense   1 hour

Target Areas: Core

Equipment: Barbell, Pull Up Bar, Strength Machine, Stability Ball, Dumbbells

Dwayne Welch
 		    Added By Dwayne Welch
Day 2 - Back & Core
Tags
Full Gym Workouts Ab & Core Workouts Barbell Workouts Pull Up Bar Workouts Strength Machine Workouts Exercise Ball Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Back Warm Up
25 seconds
Rest
Rest
1 minute
Back Warm Up
20 seconds
Rest
Rest
1 minute
Back Warm Up
8 seconds
Rest
Rest
1 minute
Back Warm Up
4 seconds
Rest
Rest
2 minutes

Set 2: 1 round
Deadlifts
Deadlifts
15 seconds
Rest
Rest
2 minutes
Deadlifts
Deadlifts
15 seconds
Rest
Rest
2 minutes
Deadlifts
Deadlifts
15 seconds
Rest
Rest
2 minutes

Set 3: 1 round
Barbell Bent-Over Rows
15 seconds
Rest
Rest
2 minutes
Barbell Bent-Over Rows
15 seconds
Rest
Rest
2 minutes
Barbell Bent-Over Rows
15 seconds
Rest
Rest
2 minutes

Set 4: 1 round
Pull-ups
Pull-ups
15 seconds
Rest
Rest
2 minutes
Pull-ups
Pull-ups
15 seconds
Rest
Rest
2 minutes
Pull-ups
Pull-ups
15 seconds
Rest
2 minutes

Set 5: 1 round
Close Grip Lat Pull Down
20 seconds
Rest
Rest
2 minutes
Close Grip Lat Pull Down
20 seconds
Rest
Rest
2 minutes
Close Grip Lat Pull Down
20 seconds
Rest
Rest
2 minutes

Set 6: 1 round
Barbell Shrug
20 seconds
Rest
Rest
2 minutes
Barbell Shrug
20 seconds
Rest
Rest
2 minutes
Barbell Shrug
20 seconds
Rest
Rest
2 minutes

Set 7: 6 rounds
Weighted Ball Crunch
Weighted Ball Crunch
25 seconds
Leg Raises
Leg Raises
25 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
2 minutes

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23 minutes, Moderate
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Day 26
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59 mins 33 secs, Intense
Quickdraw Adjustable Dumbbells
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Workouts with the same Equipment

SWOLEvember - Back - Saturday
SWOLEvember - Back - Saturday
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Legs and Abs - 3/4
31 mins 18 secs, Intense
Legs and Abs (March 3/4)
Legs and Abs (March 3/4)
30 mins 54 secs, Intense
Reverse Pull Ups
Reverse Pull Ups
19 mins 17 secs, Moderate
The Back V-Taper
The Back V-Taper
26 minutes, Intense
Back/Tricep
Back/Tricep
31 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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