Natural Bodybuilding 30-Minute Back Workout

Natural Bodybuilding 30-Minute Back Workout

Since I posted my chest workout I started to get requests for other 30 minute workouts. So this week I want to share with you a 30 minute back workout that I like. Once again, remember that there is not one magic routine that will give you all of the muscle growth that you desire. You need to change your workout routines every 3-4 weeks in order to keep results coming, and the more advanced you become, the more variation your training needs.

Another thing that needs to be understood is that no workout routine will burn off the fat for you. Burning off the fat only happens when the diet is correct. If the nutrition is inadequate, your fat will stay right where it is at. And if your nutrition is horrible, the fat stores may actually increase. Thus, make sure that you are following a good nutrition program such as the fat burning diet I present on this website if losing fat is what your goal is.

(Check out my fat burning diet right here: Fat Burning Diet)

Now, if you are looking to stimulate some new muscle growth in your back muscles this 30-minute back workout routine is guaranteed to add inches of width to your back as well as thickness!

This workout is fast paced and it involves the use of trisets and supersets. A triset is three exercises performed one after the other with no rest in between. You only rest the prescribed amount of time after the third exercise. A superset is the same as a triset but with only two exercises in the circuit.

It is important to understand that this routine is for the more advanced bodybuilders that visit this website who have at least a solid year and a half of training under their belt. If you are a beginner, you are better served by the routines presented on my Getting Started in Bodybuilding article.

Without further ado, here is my specialization workout for back for those brave souls out there who are looking to cause some new growth.

30 Minute Natural Bodybuilding Specialization Workout Routine for Back

Wide Grip Pull-Ups to Front 4 sets of 8-10 reps (no rest)
One Arm Rows 4 sets of 8-10 reps (no rest)
Close Grip Chins (Reverse Grip) 4 sets of as many reps as possible (1 minute rest)

Note: Use the same dumbbells you used for the Flyes. You may need to decrease the weight in order to stay within the recommended repetition ranges for the 2nd, 3rd and 4th trisets.

Barbell Rows 3 sets of 8-10 reps (no rest)
Reverse Grip Barbell Rows 3 sets of as many as you can do with the same weight as the barbell rows (1 minute rest)

Close Grip Pull-ups to Front 3 sets of 12-15 reps (no rest)
Two Arm Dumbbell Rows 3 sets of 15-18 reps (1 minute rest)

Note: If you cannot do Pull-ups yet due to lack of strength, try the Gravitron Machine. If there is no Gravitron Machine available at your gym then try having someone help you. If none of these options are available, then use a pull-down machine, even though for maximum benefits, the pull-up is recommended.

Follow this workout with a either a protein shake that contains carbs as well or 6 ounces of chicken breast (3 ounces if you are a female), vegetables, and a carb like baked potato or rice in order to maximize recovery and get the muscle growth process started.

Workout Split To Use

For workouts like this, I like to use a one body part per day training split. A one body part training split is designed in such a way that only one muscle group is targeted in each bodybuilding workout. This is a great way to train for very advanced bodybuilders who are significantly strong and can generate such a high level of intensity in each workout that training less frequently will allow for better results and recovery.

There are two advantages to this workout split:

1.It allows the advanced bodybuilder to just concentrate on the body part at hand and work it from all possible angles. At at advanced level, the goal is to not only build new muscle mass but also to correct any imbalances and achieve perfect symmetry (or harmony between body parts).

2.It allows the muscle to better recover from the high volume and intensity required from this advanced level of training.

Below you will find a good examples of how I would set up my one muscle group per day training split in order to prioritize my chest.

Monday: Chest/Calves
Tuesday: Hamstrings/Abs
Wednesday: Arms
Thursday: Shoulders/Calves
Friday: Quadriceps/Abs
Saturday: Back/Abs
Sunday: Rest


Try this workout out for four weeks before changing to another one and feel free to alter the order of the exercises every week in order to keep things different for your body.

By the way, after doing this workout I recommend that you do a lower volume workout such as the 5 sets of 5 reps workout for 4 weeks.

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  1. I'm don't get it hugo!
    Am i doing a triset then super set then super set then repeat this 3 to 4 times or select which set to do then repeat that 3 to 4 times if you could clairify that would be awesome.

    Also I love reading your articles they give me hope for the jouney I tring to start………….Thanks Again, Jeff

    • Hi Jeff!

      First you will start with the triset. You will do each exercise in that triset one after the other and then rest. After the rest you will repeat the process 2-3 more times (depending on whether you want to do 3 or 4 sets total). Then you will go to the first superset. You will do each exercise in that superset one after the other and then rest. Again, repeat the process 2-3 more times (depending on whether you want to do 3 or 4 sets total). Finally you will go to the last superset and do the same thing you did with the first.

      More clear now? 🙂

      Thanks for the nice comments!

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