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Intense Workout

Back - physique

Intense   46 minutes

Target Areas: Back

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

Hans Morgan
 		    Added By Hans Morgan
Back - physique
Tags
Full Gym Workouts Back Workouts Pull Up Bar Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts

Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Weights: Moderate
❤️ Moderate (Zone 2)
Front Wide Grip Pulldown
20 reps
Rest
Rest
1 min 30 secs
Weights: Moderate
❤️ Moderate (Zone 2)
Front Wide Grip Pulldown
20 reps
Rest
Rest
1 min 30 secs
Weights: Heavy
❤️ Vigorous (Zone 3)
Front Wide Grip Pulldown
20 reps
Rest
Rest
1 min 30 secs
Weights: Maximum
❤️ Maximum (Zone 5)
Front Wide Grip Pulldown
10 reps
Rest
Rest
1 min 30 secs

Set 3: 1 round
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
20 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
20 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
20 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Weights: Maximum
Barbell Bent-Over Rows
10 reps
Rest
Rest
1 minute

Set 4: 1 round
Weights: Moderate
❤️ Vigorous (Zone 3)
Close Grip Cable Pulldown
20 reps
Rest
Rest
1 minute
Weights: Moderate
❤️ Vigorous (Zone 3)
Close Grip Cable Pulldown
20 reps
Rest
Rest
1 minute
Weights: Moderate
❤️ Vigorous (Zone 3)
Close Grip Cable Pulldown
20 reps
Rest
Rest
1 minute
Weights: Maximum
❤️ Maximum (Zone 5)
Close Grip Cable Pulldown
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
15 reps
Rest
Rest
1 minute
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
15 reps
Rest
Rest
1 minute
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
15 reps
Rest
Rest
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Incline: Moderate
❤️ Vigorous (Zone 3)
Back Extensions
1 minute
Rest
Rest
30 seconds
Incline: Moderate
❤️ Vigorous (Zone 3)
Back Extensions
1 minute
Rest
Rest
30 seconds
Incline: Moderate
❤️ Vigorous (Zone 3)
Back Extensions
1 minute
Rest
Rest
30 seconds

Set 7: 1 round
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
20 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
20 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
20 reps

Set 8: 1 round
Weights: Moderate
Seated Cable Row
1 minute
Rest
Rest
30 seconds
Weights: Moderate
Seated Cable Row
Reps until failure

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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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