Blast Back Fat – Circuit Workout

Day 4 of the 6-week shred. Every muscle aches, but it hurts so good. Back to the grind with this back circuit workout. Today, we’re bringing sexy backs back. I’ll be honest, even my brain muscles are feeling a bit burnt out so I’ll skip the fluff and get straight to the good stuff.

This is a superset circuit, meaning you perform the designated exercises back to back with no rest and then take a break before repeating the exercise cycle several times. Here’s Ryan Gosling cheering you through your workout:

ryan gosling workout meme

Warm-up

1 minute jump-rope

1 minute high knees

(No rest in-between the jump-rope and high knees exercise) This warm-up is technically a superset

Rest 30 seconds

Repeat 5 times

Round 1 Superset

8-10 Pull-ups (assisted if necessary)

10-12 Bent over Barbell Rows

1 minute rest

Repeat 3-4 times

Round 2 Superset

10-12 Lat Pulldowns

10-12 Reverse Pec Deck Fly

1 minute rest

Repeat 3-4 times

Round 3 Superset

12-15 Hyperextensions

12-15 Lat Pushdown

1 minute rest

Repeat 3-4 times

Round 4 Superset

12-15 Face-pulls

10-12 T-bar Rows Shirt optional* (Considering all the demo videos and pictures I found, you would think it’s a requirement to not wear a shirt while performing a t-bar row, but you do you.)

1 minute rest

Repeat 3-4 times

aaaand BOOM, you’re done! Make sure to stretch out to reduce soreness. Then bask in your beautiful back glow.

Goku- Back

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