Jump to the routine

Time Crunch Training: 10-minute back blast

Here's a quick-hit workout that targets every muscle in your back.

Jump to the Routine
  • 10

  • 4

  • Yes

Man performing a pullup
Erik Isakson / Getty
Man performing a pullup
Erik Isakson / Getty

If you want to get the best training effect for a particular muscle group and your time is tight, using a giant set is your best bet.

A giant set combines exercises that target the same muscle group and takes you through the full rep spectrum with varying loads and movement speeds. Take on this 10-minute giant set to work your lats, traps, and rhomboids—and build a monster-size back.

Directions

Set your timer for 10 minutes, and complete as many rounds of the four-exercise giant set as possible. Take a 30-second rest after the fourth exercise to shake out your arms before starting the circuit again.

Routine

Want a copy on the go?
Print

Time Crunch Training: 10-minute back blast

Target your lats, traps, and rhomboids

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Ball Slam

Equipment
Medicine Ball
Sets
--
Reps
5
Rest
0 sec.
Exercise 2 of 4

Pullup

Equipment
Pullup Bar
Sets
--
Reps
5-7
Rest
0 sec.
Exercise 3 of 4

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
--
Reps
10-12
Rest
0 sec.
Exercise 4 of 4

Straight-Arm Pulldown

Equipment
Lat Pulldown Bar
Sets
--
Reps
12-15
Rest
30 sec.
See all of our tutorials