40 Min POSTERIOR CHAIN WORKOUT with DUMBBELLS | 6 Week Build Series - Day 28

 

POSTERIOR CHAIN WORKOUT DETAILS 💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 45 Min 40-90 sec work | 20 sec rest | Finisher | Day 28 - 6 Week Build 0:00 - Intro BLOCK 1 - Upper Body 0:31 - Heavy Row Slow Tempo (Right) 1:08 - Drop Set Row Faster Tempo (Right) 1:57 - Heavy Row Slow Tempo (Left) 2:34 - Drop Set Row Faster Tempo (Left) 3:24 - T Superman 4:24 - Pullovers 5:24 - Supinated Row Heavy (Right) 6:02 - Supinated Row Drop Set (Right) 6:31 - Supinated Row Iso Hold (Right) 7:07 - Supinated Row Heavy (Left) 7:43 - Supinated Row Drop Set (Left) 8:14 - Supinated Row Iso Hold (Left) 8:49 - Rear Delt Fly Pronated Grip 9:23 - Rear Delt Fly Pulses 10:30 - Round 2 (Repeat) BLOCK 2 - Lower Body 21:01 - RDL 22:01 - Dumbbell Hamstring Curl 23:03 - Dumbbell Glute Split Squat (Right) 24:01 - Dumbbell Glute Split Squat (Left) 25:01 - Dumbbell Glute Bridge 25:39 - Glute Bridge (Right) 26:09 - Glute Bridge (Left) 27:00 - Single Leg RDL (Right) 27:59 - Single Leg RDL (Left) 28:58 - Calf Raises Toes Forward 29:24 - Calf Raises Toes Out 29:50 - Calf Raises Toes Inwards 30:50 - Round 2 (Repeat) FINISHER 40:14 - Alt Row with RDL