Back Emphasis Workout

Full Body Workout - Back Emphasis

This month’s full body workout is focused on building a strong, functional back, while still providing you will a great full body stimulus. Try to complete the workout 1 to 3 times a week for the next month, supplementing with additional exercises as you desire..

Main Workout:

Instructions: Complete each exercise and the prescribed number of reps before moving on to the next exercise.  Try not to rest for more than a minute between each set and exercise.  Note:  Modify each exercise as needed to fit your ability and equipment. Drink plenty of water before, during, and after your workout. Always consult your physician before starting a new workout routine.

Watch the video below for a tutorial of each exercise.

  1. Pulse Pogo Hops: 3 Sets of 10 - 20 hops

  2. Swamp Lunges: 3 Sets of 10 reps on each side

  3. Sissy Squats: 3 Sets of 8 - 10 reps

  4. Slider Hamstring Curls: 3 Sets of 10 - 15 reps

  5. Arnold Press: 3 Sets of 8 - 10 reps on each side

  6. Chest Supported Dumbbell Row: 3 Sets of 10 - 15 reps

  7. Chest Supported Stiff-arm Pull-down: 3 Sets of 10 - 15 reps

  8. Reverse Grip Incline Row: 3 Sets of 10 - 15 reps

  9. Dumbbell Curls with an Isometric Hold: 3 Sets of 10 - 15 reps

  10. Dumbbell Tricep Extension with Isometric Hold: 3 Sets of 10 - 15 reps

  11. Isometric Back Extension: 3 Sets for max time

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