Upper Back Circuit Training

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Experience Intermediate (2-3 years)
Time 45 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt.

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Description


Day 1 - Upper

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Circuit
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Row with Resistance Bands demonstrationPlay Bent Over Row with Resistance Bands demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Upper Back Stretch demonstrationPlay Upper Back Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Kettlebell Ballistic Row demonstrationPlay Kettlebell Ballistic Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Close Grip T-Bar Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Snow Angel
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Static Levator Scapulae Stretch demonstrationPlay Static Levator Scapulae Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Machine Row demonstrationPlay Machine Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Rotational Clean demonstrationPlay Kettlebell Rotational Clean demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Suspended Row demonstrationPlay Suspended Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Rhomboids Stretch demonstrationPlay Rhomboids Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/17/2021, UTC


Last Updated: 11/17/2021, UTC

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