Create a free workout plan with AI

THE BEST BODYWEIGHT BACK WORKOUT AT HOME

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
53 minutes/day
Good for
Build Muscle, Bodybuilding, Gain Strength
Equipment
Lat Pulldown Bar, Bodyweight, Towel (Large), Sliding Disc, Backpack
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.

Show More


Day 1 - Lats, Back (Upper), Abs, Back (Lower)

Scroll to top

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

Date Created: 3/2/2021, UTC


Last Updated: 3/3/2021, UTC

Create a free workout plan with AI

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