Home » Workout Plans » Back & Abs

Check out my Back & Abs Workout Video that breaks down each of the following exercises. This workout is guaranteed to leave you sore all over! Make sure to spend 10 minutes warming your body up prior to attempting this routine.

  1. Dumbbell Row – 12-15 reps
  2. Body weight pull ups – until failure
  3. Back Fly -12-15 reps
  4. Reverse close grip chin up – until failure
  5. Plank with pulsing row – 10-12 reps each side
  6. Close grip body weight pull ups – until failure (hands facing in)
  7. Standing back row – 12-15 reps
  8. Abs toe taps on pull up bar – until failure
  9. Slow tempo back fly – 12-15 reps
  10. Ab circles on pull up bar – until failure
  11. Twisting plank Row – 10 reps each arm
  12. Oblique twist on pull up bar – until failure
  13. Pulsing standing row – 12-15 reps
  14. Pull ups – until failure (then pulse)
  15. Back fly with isometric hold – 10-12 reps
  16. Jumping pull ups – 20 reps
  17. Pulsing plank row – 10 reps each arm
  18. Plank twist – 10 reps each arm

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