Massive Back

Moderate Duration 13 minutes

Target Areas: Core, Back

Equipment: Barbell, Strength Machine, Pull Up Bar, Dumbbell

Added by Personal Trainer Lee Douglas

Good strength

Exercises

Set 1: 1 round

Weights: Moderate

Barbell Deadlifts

6 reps

Weights: Moderate

Barbell Deadlifts

6 reps

Set 2: 1 round

Weights: Moderate

Barbell Deadlifts

10 reps

Weights: Heavy

Barbell Deadlifts

8 reps

Weights: Heavy

Barbell Deadlifts

6 reps

Set 3: 1 round

Weights: Moderate

Barbell Bent-Over Rows

12 reps

Weights: Heavy

Barbell Bent-Over Rows

10 reps

Weights: Heavy

Barbell Bent-Over Rows

8 reps

Weights: Heavy

Barbell Bent-Over Rows

6 reps

Set 4: 1 round

Weights: Heavy

Seated Cable Row

10 reps

Weights: Heavy

Seated Cable Row

8 reps

Weights: Heavy

Seated Cable Row

6 reps

Weights: Moderate

Seated Cable Row

12 reps

Set 5: 1 round

Weights: Light
❤️ Moderate (Zone 2)

Smith machine Ab Press

12 reps

Weights: Light
❤️ Moderate (Zone 2)

Smith machine Ab Press

12 reps

Weights: Light
❤️ Moderate (Zone 2)

Smith machine Ab Press

12 reps

Set 6: 1 round

Hanging L Raises

Reps until failure

Hanging L Raises

Reps until failure

Hanging L Raises

Reps until failure

Set 7: 1 round

Weights: Heavy

Dumbbell Left Side Bends

Reps until failure

Weights: Heavy

Dumbbell Left Side Bends

Reps until failure

Weights: Heavy

Dumbbell Right Side Bends

Reps until failure

Weights: Heavy

Dumbbell Right Side Bends

Reps until failure

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Top Choice for this Workout

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Workouts with the same Equipment

(STE Program) Strength (1/4)

32 mins 55 secs, Intense

Shoulder Pump

13 mins 21 secs, Moderate

Day 2/4 Back And Biceps

38 mins 7 secs, Moderate

Jeff Nipard Full Body Day1

39 mins 24 secs, Intense

Pull Day

44 mins 3 secs, Moderate

Legs And Shoulders

21 mins 40 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.