Today I am going to share with you a natural bodybuilding back workout that you can do from the comfort of your home with some adjustable dumbbells and a bench. I got a great back pump with this routine and I know that you will too!
As usual, this workout is short but intense! Two giant sets will take you around 7 minutes.
Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. Two giant sets will make this routine last around 7 minutes. If you add an extra giant set, then you will be looking at around 10 minutes. This workout will consist of the following exercises:
7 Min Giant Set Home Natural Bodybuilding Back Workout
Giant Set:
1) One Arm Dumbbell Rows 2-3 sets of 8-12 reps (no rest)
2) Two Arm Dumbbell Rows (Pronated Grip) 2-3 sets of 8-12 reps (no rest)
3) Two Arm Dumbbell Rows (Neutral Grip) (using same weight as for the previous exercise): 2-3 sets of maximum amount of reps you can do with good form (no rest)
4) Two Arm Dumbbell Rows with a Twist: 2-3 sets of 8-12 reps (60 seconds)
This is 1 set. Rest 60 seconds and repeat 1-2 more times.
Back Workout Notes:
1) Train the back twice a week.
2) You can do your back with other body parts as specified on the training splits below:
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
3) If you have more time, you can add a third set. That would make the routine around 10 minutes in length.
Try this routine out and let me know how you liked it below!
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Hugo,
Deeply appreciate the free and quality information/videos you keep sending. They have definitely helped me and countless others.
I do have a gripe about your form in this video…you don’t let the scapula stretch moderately at the bottom of the 1arm rows which I think is necessary for max muscle activation…also the your back is very rounded in the bent over rows. Is this form something that is personalized and safe for you? In my opinion the bent row is an unsafe exercises and with back rounding the injury potential is greater. Would appreciate your thoughts.
Also in a further video if you could encourage subscribers to set up a pull-up bar and weighted belt at home would be relatively inexpensive for a home trainee and will be a great addition to one’s training.
Thanks again for all the tips and motivation