30 minute back workout

I have been loving my training lately, and I’m pretty sure it’s because I am going into the workout with intensity, focus and a workout plan. I have also been keeping my workouts to 60 minutes or less, and this post is all about my recent 30 minute back workout.

Back workout mobility:

A major addition to my bodybuilding training plan is some kind of mobility before each workout. I stretch the body part or muscle groups that I will be training that day in order to maximize my time and reduce the risk of injury. Stretch, then strengthen or “activate”. Here’s what I did for my back workout mobility.
-banded lat distraction
-foam roll upper back traps delts

Back workout Warmup:

Immediately after I stretch, I strength with an isolated movement to “activate” the muscles that I will be focusing on. I put all my energy on feeling the muscles work, resulting in a mini pump before I actually begin to work.
-cable Lat isolation (shoulder adduction) 2 sets of 20 each side
-Banded face pulls 1 set of 20 reps

30 minute back workout:

I hit all areas of my back, beginning with the lats. I began with a superset of the first two exercises, both of which are directly working the lats. The squeeze was intense and the pump just after one super set was real!
-Neutral Grip (NG) cable lat pulldown4 sets (20/15/12/10)
Super set (SS)
-Standing /kneeling band lat pullover 4 sets of 20

– Low cable row (two handles) 4sets – 15/12/10/8 (last set drop set)

Back workout Finisher (conditioning):

To make sure I get my cardio in every workout, I include some conditioning component also at bodhi as a “finisher”.  This 10 min EMOM (every minute on the minute) did exactly that, it finished up the workouts by frying the fuck out of my lats and lower back.
– Every Minute on the Minute (EMOM) 10 sets of 5

30 min back workout on youtube

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