Workout Routines

Time Crunch Training: 10-minute back blast

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

by
Man performing a pullup
Erik Isakson / Getty
Erik Isakson / Getty
Duration 10
Exercises 4
Equipment Yes

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.

Time Crunch Training: 10-minute back blast Target your lats, traps, and rhomboids

Exercise 1.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
-- sets
5 reps
0 sec. rest

Exercise 2.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
5-7 reps
0 sec. rest

Exercise 3.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
-- sets
10-12 reps
0 sec. rest

Exercise 4.

Straight-Arm Pulldown You'll need: Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
-- sets
12-15 reps
30 sec. rest
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