This 30 minute series I’ve written has picked up a lot of steam and is great for those who want to make progress but not spend hours in the gym.
This 30 minute back routine is going to build strength and get toned by using effective exercises with a strong progression scheme.
If you’re tired of going to the gym and not seeing any progress, using this routine will get you out of that rut and back on the path to reaching your goals.
Check out the other routines in this 30 minute series:
- 30 Minute Series: Arm Routine
- 30 Minute Series: Shoulder Routine
- 30 Minute Series: Leg Routine
- 30 Minute Series: Chest Routine
What about cardio?
Hours upon hours of cardio will not get you where you want to be.
There are two ways you can go about doing cardio in the gym:
- High Intensity Interval Training (HIIT) – HIIT training is great for fat loss and improves your anaerobic capacity; this helps with your strength and power. An easy to follow sample HIIT circuit would be to run/sprint for 30 seconds, rest for 1 minute and repeat for 15 minutes. That’s right, 15 minutes of cardio and leave.
- Low Intensity Steady State (LISS) – This is the cardio that most people do at the gym; slodge around for hour(s) on the treadmill walking. Do LISS in a 20 minute interval. Push yourself harder than you normally would and get that heart rate up.
Both are great and any activity is highly recommended. The trick to these workouts is to be the most effective with your work and get out of the gym to enjoy life and recover.
30 Minute Series: Back Routine
Increasing back strength is one of the most important things you can do in the gym. A strong back allows your body to carry, lift, and move more weight. A strong healthy back also helps keep you injury-free.
| 30 Minute Series: Back | ||
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlifts | 5 | 6 |
| Bent Over Barbell Rows | 3 | 12 |
| Pull Ups | 2 | AMAP |
| Lat Machine Pull Downs | 2 | 15 |
| Straight Arm Pull Downs | 2 | 15 |
| Hyperextensions | 3 | 20 |
| Seated Row Machine* | 3 | AMAP |
Workout Tips
- Seated Row Machine* – There are many different row machines out there; choose one you are comfortable with.
- AMAP – As Many As Possible. Use this to “finish off” your workout and really push yourself to do more each time you attempt them.
- Strive for progression – Every time you step into the gym, strive to lift heavier or more weight. I promise you won’t get “bulky”
- Get in and get out – Just like the title says, this routine shouldn’t more than ~30 minutes or 45-50 with cardio. The goal is to get in and get out; you will thank me later.
