Back

Duration 37 minutes

Target Areas: Full Body

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

Added By Tyler Close

Exercises

Set 1: 1 round

Reps until failure

25 seconds

Reps until failure

25 seconds

Reps until failure

25 seconds

Set 2: 1 round

Weights: Heavy

Barbell Reverse Grip Rows

12 reps

Rest

30 seconds

Weights: Heavy

Barbell Reverse Grip Rows

12 reps

Rest

30 seconds

Weights: Heavy

Barbell Reverse Grip Rows

12 reps

Rest

30 seconds

Set 3: 1 round

❤️ Vigorous (Zone 3)

Lat Pull Down Triangle

12 reps

Rest

25 seconds

❤️ Vigorous (Zone 3)

Lat Pull Down Triangle

12 reps

Rest

25 seconds

❤️ Vigorous (Zone 3)

Lat Pull Down Triangle

12 reps

Rest

25 seconds

Set 4: 1 round

Weights: Heavy
❤️ Vigorous (Zone 3)

Row Machine

12 reps

Rest

30 seconds

Weights: Heavy
❤️ Vigorous (Zone 3)

Row Machine

12 reps

Rest

30 seconds

Weights: Heavy
❤️ Vigorous (Zone 3)

Row Machine

12 reps

Rest

30 seconds

Weights: Heavy
❤️ Vigorous (Zone 3)

Row Machine

12 reps

Rest

30 seconds

Set 5: 1 round

Weights: Moderate

Alternating Hammer Curls

10 reps

Rest

20 seconds

Weights: Moderate

Alternating Hammer Curls

10 reps

Rest

20 seconds

Set 6: 1 round

Weights: Moderate

Dumbbell Upright Row to Shoulder Press

8 reps

Rest

25 seconds

Weights: Moderate

Dumbbell Upright Row to Shoulder Press

8 reps

Rest

25 seconds

Weights: Moderate

Dumbbell Upright Row to Shoulder Press

8 reps

Rest

25 seconds

Set 7: 1 round

Weights: Moderate

Barbell Bicep Curls

12 reps

Weights: Moderate

Barbell Bicep Curls

12 reps

Weights: Moderate

Barbell Bicep Curls

12 reps

Weights: Moderate

Barbell Deadlift

8 reps

Rest

45 seconds

Weights: Moderate

Barbell Deadlift

8 reps

Rest

45 seconds

Weights: Moderate

Barbell Deadlift

8 reps

Rest

45 seconds

Set 8: 1 round

❤️ Vigorous (Zone 3)

Rowing

15 minutes

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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.