Intense Workout

Back Workout

Intense Duration 28 minutes

Target Areas: Back

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

Added By Kyle Gacheru

Tags

Full Gym Workouts Back Workouts Pull Up Bar Workouts Strength Machine Workouts Barbell Workouts Dumbbell Workouts Bench Workouts

Description

Activate those Lats 🔥💪

Exercises

Set 1: 2 rounds

Reps until failure

30 seconds

Reps until failure

30 seconds

Neutral Grip Pull-Ups

Neutral Grip Pull-Ups

Reps until failure

30 seconds

Set 2: 1 round

Weights: Moderate

Seated Cable Row

10 reps

28 seconds

Weights: Moderate

Seated Cable Row

10 reps

30 seconds

Weights: Moderate

Seated Cable Row

10 reps

40 seconds

Set 3: 1 round

Weights: Heavy

Seated Cable Row

7 reps

25 seconds

Weights: Heavy

Seated Cable Row

7 reps

25 seconds

Weights: Heavy

Seated Cable Row

7 reps

25 seconds

Set 4: 1 round

Weights: Moderate

Cable Lat Pull Down

10 reps

30 seconds

Weights: Moderate

Close Grip Lat Pull Down

10 reps

30 seconds

Weights: Moderate

Cable Lat Pull Down

10 reps

30 seconds

Set 5: 1 round

Weights: Heavy

Cable Lat Pull Down

7 reps

30 seconds

Weights: Heavy

Close Grip Lat Pull Down

7 reps

30 seconds

Weights: Heavy

Cable Lat Pull Down

7 reps

30 seconds

Set 6: 2 rounds

Barbell Shrug Behind the Back

Weights: Moderate

Barbell Shrug Behind the Back

30 seconds

25 seconds

Barbell Deadlift

Weights: Moderate

Barbell Deadlift

30 seconds

25 seconds

Barbell Reverse Grip Rows

Weights: Moderate

Barbell Reverse Grip Rows

30 seconds

25 seconds

Kneeling Right Arm Rows

Weights: Heavy

Kneeling Right Arm Rows

10 reps

25 seconds

Kneeling Left Arm Rows

Weights: Heavy

Kneeling Left Arm Rows

10 reps

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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7 mins 10 secs, Moderate

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48 mins 22 secs, Intense

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Pull A PowerBuilding

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

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YouTube

Community Created

Weightlifting

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Full Body