Free personalized workout plan

THE BEST BODYWEIGHT BACK WORKOUT AT HOME

By Obi Vincent

Experience
Beginner (1-2 years)
Time
68 minutes/day | 1 day/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Equipment
Backpack, Bodyweight, Sliding Disc, Towel (Large)
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

Week 1



ExerciseSetsRepsRest
1. Scap Pull down
Scap Pull down
110 - 1260s
2. Towel Scap Pulldown
Towel Scap Pulldown
110 - 1260s
3. Scapula Push-Ups
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
210 - 1260s
4. Towel Scapular Pulldown
Towel Scapular Pulldown

Tempo: 4/2/1/0
312 - 1560s
Circuit5A. Bodyweight Pull-over with Sliders
Bodyweight Pull-over with Sliders
31260s
5B. Single Arm Backpack Row
Single Arm Backpack Row
31260s
Circuit6A. Towel Vertical Pull
Towel Vertical Pull demonstrationPlay Towel Vertical Pull demonstration

Tempo: 2/2/3/0
31260s
6B. Superman from Floor
Superman from Floor demonstrationPlay Superman from Floor demonstration

4-5 sec hold at the top
Tempo: 1/0/5/0
31260s
7. Bent Over Towel Iso Hold
Bent Over Towel Iso Hold
220 - 3060s

Date Created: 3/2/2021, UTC


Last Updated: 3/3/2021, UTC

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