Lower Back Circuit Training

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 38 minutes/day
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
30%

If you want to build a bigger lower back but find yourself short on time you need to incorporate circuit workouts into your schedule.

Show More
ExpandMore
Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Hyperextension
4 rounds30s10s
1B.Barbell Straight-Leg Deadlift
4 rounds30s10s
1C.Swiss Ball Back Extension
4 rounds30s10s
1D.Rear Decline Bridge

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Barbell Rack Pull
4 rounds30s10s
2B.Contralateral Superman
4 rounds30s10s
2C.Suspension Hyperextension
4 rounds30s10s
2D.Push-Up Low Back Extension

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Barbell Deficit Deadlift
4 rounds30s10s
3B.Weighted 45 Degree Hyperextension
4 rounds30s10s
3C.Barbell Bent Knee Good-morning
4 rounds30s10s
3D.Alternating Bird Dog

See Exercise Notes

4 rounds30s10s

Date Created: 11/17/2021, UTC


Last Updated: 11/17/2021, UTC





Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.