40 Min POSTERIOR CHAIN WORKOUT with DUMBBELLS | 6 Week Build Series - Day 23

 


POSTERIOR CHAIN WORKOUT DETAILS 💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 45 Min 40-70 sec work | 20 sec rest | Finisher | Day 23 - 6 Week Build 0:00 - Intro BLOCK 1 - Upper Body 0:31 - Supinated Row (Right) 1:31 - Supinated Row (Left) 2:31 - Row to RDL 3:31 - Rear Delt Fly 3:52 - Straight Arm Half Rear Delt Fly 4:32 - Pullover Pulses 4:51 - Pullovers 5:31 - Kneeling Row (Right) 6:31 - Kneeling Row (Left) 7:32 - Single Dumbbell Row 8:18 - Superman Pulldown 9:24 - Round 2 (repeat) BLOCK 2 - Lower Body 18:50 - Dumbbell Swings 19:51 - Renegade Row (Right) 20:51 - Renegade Row (Left) 21:50 - RDL 22:50 - Deficit Reverse Lunge (Right) 23:49 - Deficit Reverse Lunge (Left) 24:50 - Sumo Deadlift 25:50 - Alt Split RDL with Row 26:49 - Dumbbell Hamstring Curls 1 & 1/4 27:50 - Toe Elevated Calf Raise Bottom Pulse 28:10 - Toe Elevated Calf Raise Top Pulse 28:29 - Toe Elevated Calf Raise Full Reps 29:26 - Round 2 (repeat) SUPERSET FINISHER 39:38 - (a1 Sumo Squat) (a2 Bodyweight Sumo Pulses)




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