The Ultimate Back Work-Out


Advanced Level of Difficulty (60+ minute workout)

The ultimate back work-out is an intermediate work-out that focuses on the muscles of the back and core. This is an excellent work-out for those looking to gain strength and put on some lean muscle mass.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Exercise Band Reverse Fly Exercise

Exercise Band Reverse Fly

This is a shoulder exercise that trains the rear deltoids and uses the Theraband to control the resistance throughout the entire range of motion.

Do 15 reps
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Picture of a female doing Stability Ball Back Extension Exercise

Stability Ball Back Extension

The stability ball back extension is a beginner core exercise. This is exercise helps to strengthen the lower back and is suitable for all fitness levels.

Do 15 reps
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Picture of a male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 10 reps on each side
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Barbell Deadlift Exercise

Barbell Deadlift

The barbell deadlift is an excellent compound exercise that targets the glutes, hamstrings and lower back.

Do 10-12 reps - Do this 3 times before moving on.
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Stability Ball Bent Over Row Exercise

Stability Ball Bent Over Row

This stablity ball exercise works the upper back and mid back while also improving balance, coordination and core strength through the use of the stability ball.

Do 12 reps on each side
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Picture of a female doing Side Crunches with Stability Ball Exercise

Side Crunches with Stability Ball

The stability ball side crunch is a beginner exercise that reallly isolates the obliques. The stability ball keeps your body in the correct posture and helps you to maintain proper form throughout the exercise.

Do 15 reps on each side
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 12 reps
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Picture of a female doing Four Point Superman Exercise

Four Point Superman

The four point superman done on the floor is an advanced core exercise. This exercise requires a great deal of strength and muscle control. It is a great exercise to build all round core strength.

Do 10 reps on each side
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Single Arm Squat Row Exercise

Single Arm Squat Row

The single arm row is a beginner compound exercise that targets the legs and shoulders.

Do 12 reps on each side
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Picture of a male doing Double Leg Drop w/ Stability Ball Exercise

Double Leg Drop w/ Stability Ball

The double leg drop with the stability ball on the bench is an intermediate abdominal exercise. This exercise requires alot of abdominal strength as the stability ball increases the difficulty of the exercise.

Do 15-20 reps
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Push Up Plank w/ Stability Ball Exercise

Push Up Plank w/ Stability Ball

The push up plank on the stability ball is an intermediate core exercise. This exercise requires a great deal of strength and coordinattion in order to be done safely and properly.

Do this for 1 minute
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