30 Minutes to Muscle – Back Day

While it’s not ideal, yes, you can do this workout in 30 minutes!
It’s not a walk in the park but you’ll feel like your floating out of the gym by an inflated upper torso by minute 30.  That’s a good thing. Really.  It is.

If you’re working with a limited amount of time it helps to follow 2 simple rules.

Avoid Eye Contact
The earlier you go the less chance for chit-chat. There are worse things to be than a social butterfly, but at the gym stay focused on the weights.  The best way to do that brings me to the second thing to remember.

Headphones Stay On

 

The Back Workout

Supersets (3 sets each)

1.) Pull-ups with body weight until failure
superset this with Standing Upright Cable Rows 10-12 reps increasing weight

2.) Bodyweight Mid-Row on Smith Machine until failure superset this with
One Arm Dumbbell Row

3.) Standing Lateral Pulldowns 12, 10, 8 reps with increasing weight
superset this with Mid-upper Back Back Extensions until failure

Take a minute in between each superset, get a drink and stretch. This 1-2 minutes go by fast but you’re not going too heavy so it’s plenty of recovery time.

What are you favorite Back Exercises?