Back Attack the Bar

This workout will work your upper body, including your shoulders and back. Grab a moderate to heavy weighted barbell to strengthen your back and improve the upright position of your posture.

Exercises

Set 1: 2 rounds

Weights: Moderate

Front Rack Barbell Walk

20 seconds

Transition

10 seconds

Weights: Moderate

Barbell Reverse Grip Row

10 reps

Weights: Moderate

Barbell Deadlifts

10 reps

Transition

10 seconds

Set 2: 1 round

Rest

30 seconds

Set 3: 4 rounds

Weights: Heavy

Barbell Deadlifts

8 reps

Transition

20 seconds

Weights: Heavy

Barbell Reverse Grip Row

8 reps

Transition

20 seconds

Set 4: 1 round

Rest

30 seconds

Set 5: 3 rounds

Weights: Moderate

Barbell Hang Cleans

10 reps

Transition

20 seconds

Weights: Moderate

Clean and Jerk

10 reps

Transition

20 seconds

Set 6: 1 round

Rest

30 seconds

Set 7: 4 rounds

Weights: Heavy

Barbell Hang Cleans

8 reps

Transition

20 seconds

Weights: Heavy

Clean and Jerk

8 reps

Transition

20 seconds

Set 8: 1 round

Rest

30 seconds

Set 9: 3 rounds

Weights: Moderate

Snatch

10 reps

Transition

20 seconds

Weights: Moderate

Overhead Barbell Walk

20 seconds

Transition

20 seconds

Set 10: 1 round

Weights: Heavy

Barbell Reverse Grip Row

Reps until failure

Rest

10 seconds

Lean-Over Hamstring and Back Stretch

35 seconds

Workout Discussion

12 Dec

Vineet P.

This is crazy, funny part is it says moderate

14 Nov

Jigar S.

nice

Appears In

Strength

Weightlifting

Arms

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