Free personalized workout plan

THE BEST BODYWEIGHT BACK WORKOUT AT HOME

By Obi Vincent

Experience
Beginner (1-2 years)
Time
68 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Backpack, Bodyweight, Sliding Disc, Towel (Large)
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
Description

This is a great Bodyweight back workout you can do at home suitable for ALL fitness levels (beginners to advance) with next to no equipment needed. This is a great workout for both men and Women.

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Media



Scap Pull down
1 set, 10 - 12 reps, (rest 60s)
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Towel Scap Pulldown
1 set, 10 - 12 reps, (rest 60s)
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Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
2 sets, 10 - 12 reps, (rest 60s)
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Towel Scapular Pulldown
3 sets, 12 - 15 reps, (rest 60s)
Tempo: 4/2/1/0
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Circuit
Bodyweight Pull-over with Sliders
3 sets, 12 reps, (rest 60s)
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Single Arm Backpack Row
3 sets, 12 reps, (rest 60s)
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Circuit
Towel Vertical Pull demonstrationPlay Towel Vertical Pull demonstration
3 sets, 12 reps, (rest 60s)
Tempo: 2/2/3/0
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Superman from Floor demonstrationPlay Superman from Floor demonstration
3 sets, 12 reps, (rest 60s)
4-5 sec hold at the top
Tempo: 1/0/5/0
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Bent Over Towel Iso Hold
2 sets, 20 - 30s, (rest 60s)
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Date Created: 3/2/2021, UTC


Last Updated: 3/3/2021, UTC

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