40 Min POSTERIOR CHAIN WORKOUT with DUMBBELLS | 6 Week Build Series - Day 18


 POSTERIOR CHAIN WORKOUT DETAILS

💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 45 Min 40-120 sec work | 20-25 sec rest | Finisher | Day 18 - 6 Week Build 0:00 - Intro BLOCK 1 - Upper Body 0:32 - Rotational Row (Right) 1:32 - Rotational Row (Left) 2:32 - Superman Pulldowns 3:32 - Pronated Rear Delt Fly 4:33 - Straight Arm Push Back (Right) 5:32 - Straight Arm Push Back (Left) 6:33 - Quadruped Row (Right) 7:33 - Quadruped Row (Left) 8:32 - Single Dumbbell Pullover 9:30 - Round 2 (repeat) BLOCK 2 - Lower Body 19:36 - Elevated Glute Bridge 20:24 - Single Leg Glute Bridge (Right) 21:11 - Single Leg Glute Bridge (Left) 22:22 - Rear Foot Elevated Split Squat (Right) 23:27 - Rear Foot Elevated Split Squat (Left) 24:31 - Sumo Deadlift 25:36 - Straddle RDL 26:41 - Lying Dumbbell Hamstring Curl 27:46 - Dumbbell Stairmaster 28:45 - Round 2 (repeat) FINISHER 38:03 - Alt Row Variation with RDL Have a great workout!👊



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