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Description

Do you like hardcore lifting ? This intense back workout is designed to challenge almost any gym goer. Deadlifts, rows, pull downs will work your back and spur development. This is for advanced trainers


Exercises

Set 1: 1 round
Warm-Up Cycling
Resistance: Moderate
Effort: Moderate
Warm-Up Cycling
5 minutes
90 Lat Stretch
90 Lat Stretch
1 minute
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
10 reps
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
10 reps
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
10 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
10 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Weights: Light
Close Grip Lat Pull Down
15 reps
Weights: Light
Close Grip Lat Pull Down
15 reps
90 Lat Stretch
90 Lat Stretch
30 seconds
Weights: Moderate
Close Grip Lat Pull Down
10 reps
Weights: Moderate
Close Grip Lat Pull Down
10 reps
Weights: Moderate
Close Grip Lat Pull Down
10 reps
90 Lat Stretch
90 Lat Stretch
30 seconds
Weights: Heavy
Close Grip Lat Pull Down
10 reps
Weights: Heavy
Close Grip Lat Pull Down
10 reps
90 Lat Stretch
90 Lat Stretch
1 minute

Set 3: 1 round
Weights: Heavy
Seated Cable Row
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Seated Cable Row
10 reps
Rest
Rest
30 seconds
Weights: Light
Seated Cable Row
20 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Medicine Ball Pullovers on Stability Ball
Weights: Moderate
Medicine Ball Pullovers on Stability Ball
10 reps
Medicine Ball Pullovers on Stability Ball
Weights: Moderate
Medicine Ball Pullovers on Stability Ball
10 reps
Medicine Ball Pullovers on Stability Ball
Weights: Moderate
Medicine Ball Pullovers on Stability Ball
10 reps
90 Lat Stretch
90 Lat Stretch
30 seconds

Set 5: 1 round
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
15 reps
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
20 reps
Bench Dips
Bench Dips
15 reps
Bench Dips
Bench Dips
15 reps
Rest
Rest
30 seconds
Weights: Moderate
Cable Tricep Push Down
10 reps
Weights: Heavy
Cable Tricep Push Down
10 reps
Weights: Heavy
Cable Tricep Push Down
10 reps

Set 6: 1 round
Cool Down Cycling
Cool Down Cycling
5 minutes


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