Upper Back Circuit Training

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 38 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



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.One-Arm Bent-Over Dumbbell Row
4 rounds30s10s
1B.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
1C.Bent Over Row with Resistance Bands
4 rounds30s10s
1D.Upper Back Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Kettlebell Ballistic Row
4 rounds30s10s
2B.Close Grip T-Bar Row
4 rounds30s10s
2C.Snow Angel
4 rounds30s10s
2D.Static Levator Scapulae Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Machine Row
4 rounds30s10s
3B.Kettlebell Rotational Clean
4 rounds30s10s
3C.Suspended Row
4 rounds30s10s
3D.Rhomboids Stretch

See Exercise Notes

4 rounds30s10s

Date Created: 11/17/2021, UTC


Last Updated: 4/22/2022, UTC





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