- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Heavy Back Power 53-min Gym Workout
53 min
·
8 exercises
Today, the only big heavy lift is the deadlift. For the rest of today's workouts, take it controlled and easy. Aim to fail at or around the specified rep limits!
Standing Two-Armed Bent Over Dumbbell Rows
Focus on fully extending the weights towards the floor and then slowly pulling them up using your back.
1:00 rest
Inverted Rows
No need to go too hard here!
1:00 rest
Dumbbell Deadlifts
Use a heavy weight to warm you up for the real deal.
1:00 rest
Barbell Deadlifts
Get these heavy and explosive! Watch that form!
1:00 rest
Low Cable Back Rows
Work that back! Aim to fail at 10!
1:00 rest
Reverse Cable Flyes
Time to slow things down! Aim for 4 seconds per rep!
1:00 rest
Triangle Bar Lat Pulldowns
Again, take each rep nice and slowly!
1:00 rest
Weighted Russian Twists
The big finish! 200 in total and you're done!
This Heavy Back Power 53-min Gym Workout 53 min gym workout plan effectively targets your abs, back and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!
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Heavy Back Power 53-min Gym Workout
53 min
·
8 exercises
Today, the only big heavy lift is the deadlift. For the rest of today's workouts, take it controlled and easy. Aim to fail at or around the specified rep limits!
Standing Two-Armed Bent Over Dumbbell Rows
Focus on fully extending the weights towards the floor and then slowly pulling them up using your back.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Place a dumbbell on each side of a flat bench.
- Place your right knee on the end of the bench.
- Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
- Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat.
- Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Inverted Rows
No need to go too hard here!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Set the bar to your waist height.
- Lie on your back under the bar.
- Reach up and grip the bar with an overhand grip with both hands.
- Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
- Hold and squeeze your arm and back muscles.
- Lower yourself back to the start position in a controlled motion.
- Repeat.
For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.
Dumbbell Deadlifts
Use a heavy weight to warm you up for the real deal.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- Place two dumbbells on the floor.
- Stand facing the dumbbells with your feet shoulder width apart.
- Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
- At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
- Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
- Return the dumbbells to the floor in the same manner you picked them up.
- Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
- Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
- Stand facing the barbell with your legs about 4-6 inches from the bar.
- Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
- Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
- Keep your arms fully extended and stand up with the barbell.
- As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
- As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
- Lower the barbell back to the floor in the same squatting motion you used to lift it.
This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
- Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
- Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
- Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Barbell Deadlifts
Get these heavy and explosive! Watch that form!
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
- Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
- Stand facing the barbell with your legs about 4-6 inches from the bar.
- Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
- Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
- Keep your arms fully extended and stand up with the barbell.
- As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
- As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
- Lower the barbell back to the floor in the same squatting motion you used to lift it.
This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- Place two dumbbells on the floor.
- Stand facing the dumbbells with your feet shoulder width apart.
- Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
- At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
- Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
- Return the dumbbells to the floor in the same manner you picked them up.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
- Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
- Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
- Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Low Cable Back Rows
Work that back! Aim to fail at 10!
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
- Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
- Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
- Lean forward, keeping your back straight and grip the V-bar handles with both hands.
- Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
- Your back should be slightly arched, with your chest should be pushed out. This is the start position.
- Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
- Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
- Hold for a count of one.
- Inhale as you return to the start position in a smooth movement.
- Repeat.
Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Reverse Cable Flyes
Time to slow things down! Aim for 4 seconds per rep!
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Middle Back / Lats
- Adjust the cables so that the handles sit at chest height.
- Grip the handle, across your body in a neutral grip, with both hands.
- Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
- Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.
Primary muscle group(s):
Shoulders
- Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
- Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
- Pause at the top of the movement then slowly bring the dumbbells to the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
- With a dumbbell in each hand in a neutral grip, lie face down on an incline bench. Your palms should be facing inwards.
- Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
- Keeping a slight bend in your elbows, move the weights away from each other in an arcing motion exhaling as you do so.
- Continue expanding your arms until they are parallel to the floor.
- Hold and squeeze your shoulder blades together
- Return to the starting position inhaling as you do so.
- Repeat .
Primary muscle group(s):
Shoulders
- Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level. Tighten your core throughout the movement.
- Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder). Pull the weight, focusing all of the tension in your shoulder muscles.
- Pause when the handles are at your sides then slowly return to the starting position. Do not allow the plate to touch the weight stack.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Shoulders
- Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
- Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
- Pause at the top of the movement then slowly bring the water bottles to the starting position.
Triangle Bar Lat Pulldowns
Again, take each rep nice and slowly!
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
- Attach a V-bar / Triangle Bar to the Lat Pulldown machine. Sit on the bench and make sure your knees are secure. Reach up and grab the V-bar with an overhand grip. Be sure to brace your core.
- Begin the movement by leaning back slightly while pulling down on the V-bar. Be sure to engage your middle back during the movement.
- Once the V-bar is at your chest, pause, contract the muscle, and slowly release to the starting position.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
- Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
- Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
- Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.
Weighted Russian Twists
The big finish! 200 in total and you're done!
Primary muscle group(s):
Abs, Obliques
Secondary:
Biceps, Forearms, Lower Back
- Sit on an exercise mat with your legs fully extended and your upper body upright.
- Grip a weight plate between both hands.
- Hold the plate out in front of your abdominals keeping your arms bent slightly.
- Cross your your ankles and raise them off the floor slightly.
- Bend your knees towards you slightly.
- Lean back about 15 degrees to balance your body. This is the start position.
- In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
- Return to the start position inhaling as you do so.
- Repeat the same movement, this time to your right side, again exhaling as you do so.
- Return to start position and repeat.
When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
We're not done yet!
Exercises done
of 8
Approx. time left
32:15
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