Day 29: 30 Min CHALLENGING BACK & CALVES Workout [with Dumbbells] // 6WS1

 


WORKOUT DETAILS ⏱️ Duration: 30 minutes 🏋️ Equipment: Two sets of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 40 sec work, 20 sec rest // 3 minute calves finisher Back Exercises and Calf Exercises are listed below: BACK FOCUSED 0:20 - Single Arm Row R 1:20 - Single Arm Row L 2:20 - Bent Over Wide Row 3:20 - Bent Over Reverse Fly 4:20 - Bent Over Alternating Row (ground pause) 5:20 - Bent Over Supine Row 6:20 - Partial RDL with Top Back Squeeze 7:20 - Lying Superman 8:20 - Lying Superman + Pulldown 9:20 - Lying Superman + Reverse Flyes CALF FOCUSED 10:20 - Dual Outer Raises 11:20 - Dual Neutral Raises 12:20 - Dual Inner Raises 13:20 - Staggered R Foot Forward Raises 14:20 - Staggered L Foot Forward Raises 15:20 - Uni-Lateral Calf Raise R (L foot stacked behind R) 16:20 - Uni-Lateral Calf Raise L (R foot stacked behind L) 17:20 - Dual Inner Raises 18:20 - Dual Neutral Raises 19:20 - Dual Outer Raises BACK FOCUSED 20:20 - Single Arm Row R 21:20 - Single Arm Row L 22:20 - Bent Over Wide Row 23:20 - Bent Over Wide Reverse Fly 24:20 - Bent Over Alternating Row (ground pause) 25:20 - Bent Over Supine Row 26:20 - Partial RDL with Top Back Squeeze 27:20 - Lying Superman 28:20 - Lying Superman + Pulldown 29:20 - Lying Superman + Reverse Flyes CALF FOCUSED FINISHER — 20 seconds each, no rest 30:20 - Dual Outer Raises (SLOW) 30:40 - Dual Outer Raises (FAST) 31:00 - Dual Neutral Raises (SLOW) 31:20 - Dual Neutral Raises (FAST) 31:40 - Dual Inner Raises (SLOW) 32:00 - Dual Inner Raises (FAST) 32:20 - Uni-Lateral Calf Raise R (L foot stacked behind R) 32:40 - Uni-Lateral Calf Raise L (R foot stacked behind L) 33:00 - Calf Squats




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