Challenging Back & Calves Workout with Dumbbells

Jump to

1. 0:00 Intro
2. 0:20 Single Arm Row R
3. 1:20 Single Arm Row L
4. 2:20 Bent Over Wide Row
5. 3:20 Bent Over Reverse Fly
6. 4:20 Bent Over Alternating Row (ground pause)
7. 5:20 Bent Over Supine Row
8. 6:20 Partial RDL with Top Back Squeeze
9. 7:20 Lying Superman
10. 8:20 Lying Superman + Pulldown
11. 9:20 Lying Superman + Reverse Flyes
12. 10:20 Dual Outer Raises
13. 11:20 Dual Neutral Raises
14. 12:20 Dual Inner Raises
15. 13:20 Staggered R Foot Forward Raises
16. 14:20 Staggered L Foot Forward Raises
17. 15:20 Uni-Lateral Calf Raise R (L foot stacked behind R)
18. 16:20 Uni-Lateral Calf Raise L (R foot stacked behind L)
19. 17:20 Dual Inner Raises
20. 18:20 Dual Neutral Raises
21. 19:20 Dual Outer Raises
22. 20:20 Single Arm Row R
23. 21:20 Single Arm Row L
24. 22:20 Bent Over Wide Row
25. 23:20 Bent Over Wide Reverse Fly
26. 24:20 Bent Over Alternating Row (ground pause)
27. 25:20 Bent Over Supine Row
28. 26:20 Partial RDL with Top Back Squeeze
29. 27:20 Lying Superman
30. 28:20 Lying Superman + Pulldown
31. 29:20 Lying Superman + Reverse Flyes
32. 30:20 Dual Outer Raises (SLOW)
33. 30:40 Dual Outer Raises (FAST)
34. 31:00 Dual Neutral Raises (SLOW)
35. 31:20 Dual Neutral Raises (FAST)
36. 31:40 Dual Inner Raises (SLOW)
37. 32:00 Dual Inner Raises (FAST)
38. 32:20 Uni-Lateral Calf Raise R (L foot stacked behind R)
39. 32:40 Uni-Lateral Calf Raise L (R foot stacked behind L)
40. 33:00 Calf Squats