The 30 Minute & Back Routine
This 30 minute series I’ve written has picked up a lot of steam and is great for those who want to make progress but not spend hours in the gym.
This 30 minute back routine is going to build strength and get toned by using effective exercises with a strong progression scheme.
If you’re tired of going to the gym and not seeing any progress, using this routine will get you out of that rut and back on the path to reaching your goals.
EXERCISE 1: Pull Up
Reps: As many as possible
Sets: 4
Rest: 60 seconds
EXERCISE 2: Dumbbell Bent Over Row
Reps: 10
Sets: 4
Rest: 60 seconds
EXERCISE 3 & 4: Straight Bar Lat Pull Down superset with TRX Back Row
Reps: 10
Sets: 3 (supersets)
Rest: 30 seconds
EXERCISE 5: Seated Cable Row
* Complete as a dropset. Perform 10 reps, drop the weight by 10-20%, perform another 10 reps, drop the weight by 25%, perform another 10 reps.
* Complete 2 dropsets
Rest: 90 seconds
Workout Tips
Strive for progression – Every time you step into the gym, strive to lift heavier or more weight. I promise you won’t get “bulky”
Get in and get out – Just like the title says, this routine shouldn’t more than ~30 minutes or 45-50 with cardio. The goal is to get in and get out.
This 30 minute back routine is going to build strength and get toned by using effective exercises with a strong progression scheme.
If you’re tired of going to the gym and not seeing any progress, using this routine will get you out of that rut and back on the path to reaching your goals.
EXERCISE 1: Pull Up
Reps: As many as possible
Sets: 4
Rest: 60 seconds
EXERCISE 2: Dumbbell Bent Over Row
Reps: 10
Sets: 4
Rest: 60 seconds
EXERCISE 3 & 4: Straight Bar Lat Pull Down superset with TRX Back Row
Reps: 10
Sets: 3 (supersets)
Rest: 30 seconds
EXERCISE 5: Seated Cable Row
* Complete as a dropset. Perform 10 reps, drop the weight by 10-20%, perform another 10 reps, drop the weight by 25%, perform another 10 reps.
* Complete 2 dropsets
Rest: 90 seconds
Workout Tips
Strive for progression – Every time you step into the gym, strive to lift heavier or more weight. I promise you won’t get “bulky”
Get in and get out – Just like the title says, this routine shouldn’t more than ~30 minutes or 45-50 with cardio. The goal is to get in and get out.
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