M&Fer’s are always looking for a solid back workout. In this video, Mike Chang of SixpackShortcuts.com demonstrates a high-intensity cardio and back routine! Chang’s workout will not only burn a ton of calories, it will also strengthen your back.

Make sure you watch the video before you do the workout (below) to learn the proper technique for each of the moves.

Workout Breakdown

Sets: Do each move until failure.

Time: This is a 15-minute workout.

Rest Time: No rest.

The Moves


Upright rows



Want to learn more about how get ripped fast?  Be sure to Check out more from Mike Chang at Sixpackshortcuts.com.