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!

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Get Shape Up Now For FREE & Join my All Natural Body Building Newsletter.