Bulk - Back

Intense Duration 12 minutes

Target Areas: Back, Shoulders

Equipment: Dumbbell, Bench, Barbell

Added By Jason Munoz

Exercises

Set 1: 1 round

Bench Dumbbell Tricep Pull Overs

15 reps

Bench Dumbbell Tricep Pull Overs

12 reps

Bench Dumbbell Tricep Pull Overs

8 reps

Bench Dumbbell Tricep Pull Overs

8 reps

10 reps

10 reps

10 reps

20 seconds

Set 2: 1 round

Dumbbell Bent Over Rows

15 reps

Dumbbell Bent Over Rows

12 reps

Dumbbell Bent Over Rows

8 reps

Dumbbell Bent Over Rows

8 reps

Dumbbell Bent Over Rows

12 reps

Dumbbell Bent Over Rows

15 reps

Rest

20 seconds

Set 3: 1 round

Alternating Bent Over Rows

5 reps

Alternating Bent Over Rows

5 reps

Alternating Bent Over Rows

5 reps

Alternating Bent Over Rows

5 reps

Alternating Bent Over Rows

5 reps

Rest

20 seconds

Set 4: 1 round

15 reps

12 reps

8 reps

8 reps

20 seconds

Set 5: 1 round

Dumbbell Rear Lateral Raises

15 reps

Dumbbell Rear Lateral Raises

15 reps

Alternating Side Planks

30 seconds

Alternating Side Planks

30 seconds

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Top Choice for this Workout

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Do this workout in Workout Trainer

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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.

Quickdraw Adjustable Dumbbells