Bulk Back

Intense Duration 27 minutes

Target Areas: Back

Equipment: Barbell, Dumbbell, Stability Ball, Pull Up Bar, Kettlebell, Chair

Added By Blake Williams

Body beast workouts. 15 reps with light weight, 12 reps with medium weight, 8 reps with heavy weight.

Exercises

Set 1: 1 round

Jog on the Spot

20 seconds

Small Forward Arm Circles

10 seconds

Small Reverse Arm Circles

10 seconds

Inchworms

20 seconds

Barbell Deadlift

20 seconds

Dumbbell Bent Over Rows

20 seconds

Dumbbell Rear Lateral Raises

20 seconds

Jog on the Spot

20 seconds

Set 2: 1 round

Dumbbell Pull-over on a Ball

45 seconds

Transition

10 seconds

Pull-ups

30 seconds

Rest

30 seconds

Dumbbell Pull-over on a Ball

35 seconds

Transition

10 seconds

Pull-ups

30 seconds

Rest

30 seconds

Dumbbell Pull-over on a Ball

25 seconds

Dumbbell Pull-over on a Ball

25 seconds

Transition

10 seconds

Pull-ups

30 seconds

Rest

30 seconds

Set 3: 1 round

Rest

45 seconds

Barbell Reverse Grip Row

45 seconds

Transition

10 seconds

Barbell Reverse Grip Row

35 seconds

Transition

10 seconds

Barbell Reverse Grip Row

25 seconds

Rest

45 seconds

Barbell Reverse Grip Row

25 seconds

Transition

10 seconds

Barbell Reverse Grip Row

35 seconds

Transition

10 seconds

Barbell Reverse Grip Row

45 seconds

Rest

1 minute

Set 4: 5 rounds

Kettlebell Right Arm Bent Over Row

10 seconds

Rest

5 seconds

Set 5: 5 rounds

Kettlebell Left Arm Bent Over Row

10 seconds

Rest

5 seconds

Set 6: 1 round

Rest

1 minute

Barbell Deadlift

45 seconds

Rest

30 seconds

Barbell Deadlift

35 seconds

Rest

30 seconds

Barbell Deadlift

25 seconds

Transition

10 seconds

Barbell Deadlift

25 seconds

Rest

1 minute

Set 7: 1 round

Dumbbell Rear Lateral Raises

45 seconds

Transition

10 seconds

Dumbbell Alternating Side Planks

30 seconds

Rest

35 seconds

Dumbbell Rear Lateral Raises

35 seconds

Transition

10 seconds

Dumbbell Alternating Side Planks

30 seconds

Set 8: 1 round

Side Bends

20 seconds

Tricep Stretches

10 seconds

Tricep Stretches

10 seconds

Curved Spine Stretch

20 seconds

Related Workouts

Body Beast (Bulk Back)

32 mins 30 secs, Intense

My Version Body Beast (Build Back &Bi's)

51 mins 15 secs, Intense

Build Back And Bis

54 mins 21 secs, Moderate

Bulk Back

40 mins 49 secs, Intense

Back&Bicep&Abs

46 mins 48 secs, Intense

Back, Biceps, And Abs

15 mins 40 secs, Moderate

Top Choice for this Workout

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Workouts with the same Equipment

Build Back And Bis

54 mins 21 secs, Moderate

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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.