I follow this to hit my back and abs. This takes me approximately 1 hour 20/25 mins to complete including the cardio section at the end.
Note: This is a really intense workout for the back.
At the Gym
Lat pulldown: 4 sets of 8-12 reps
Dumbbell Bent-Over Raise: 4 sets of 8-12 reps
T Bar Row: 4 sets of 8-10/12 reps
Hanging Traps: 4 sets of 8-12 reps
watch?v=U25JXB3OwjE (starting at 2:06 min to 3:41 mins)
Seated Low Row: 4 sets of 8-12 reps
watch?v=GZbfZ033f74 (use the grip so its wider at the top)
Face Pull: 4 sets of 8-12 reps
watch?v=MiRAi2KOfRQ (key exercise face pull form ends at 2:07 mins)
- https://youtu.be/RGHQsDFzAsc (starting at 1:36 mins to 2:27 mins)
Close Grip Pulldowns: 4 set – 8-12 reps
watch?v=gLFfvKYGJPI (talks a lot but he does it correctly)
Row/Rear Delt Machine: 4 sets of 8-12 reps
- https://youtu.be/O6ZhQk20XcY?t=117 (starting at 1:57 mins to 2:55 mins)
- https://www.youtube.com/watch?v=FpnB7x7OjCM (I also recommend watching this video – where Jeff Cavaliere explains the science of lower ab workouts)
Back Extension: 4 sets of 6 – 12 reps
watch?v=ph3pddpKzzw (I don’t push myself on this. Form is super important here. This is so good for the back if done correctly)
Pull-ups: 4 sets to failure with 1 min rest in between sets
Finish off with 20 mins of cardio in the fat burn zone
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