Silver Back

Intense Duration 22 minutes

Target Areas: Back

Equipment: Strength Machine, Pull Up Bar, Dumbbell

Added By Aaron Cox

Exercises

Set 1: 1 round

Weights: Moderate

Cable Lat Pull Down

20 reps

Rest

30 seconds

Weights: Moderate

15 reps

30 seconds

10 reps

30 seconds

Weights: Heavy

Cable Lat Pull Down

8 reps

Rest

30 seconds

Weights: Heavy

Cable Lat Pull Down

6 reps

Rest

30 seconds

Weights: Heavy

Cable Lat Pull Down

4 reps

Set 2: 4 rounds

Weights: Heavy

Seated Cable Row

20 reps

Pull-Ups

12 reps

Rest

45 seconds

Set 3: 1 round

Weights: Heavy

One Arm Dumbbell Row

15 reps

Rest

30 seconds

Weights: Heavy

One Arm Dumbbell Row

12 reps

Rest

30 seconds

Weights: Heavy

One Arm Dumbbell Row

10 reps

Rest

30 seconds

Weights: Heavy

One Arm Dumbbell Row

8 reps

Set 4: 1 round

Back Extensions

100 reps

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Top Choice for this Workout

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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.