Back day is here, and this one hits what most of us overlook — those deep upper back muscles, the pulling strength we don’t always train directly, and the biceps. If you’ve been feeling tight through your shoulders, slouching more than usual, or feel like your arms and back haven’t worked as a team, this is the workout for you.
Today, the focus is on building strength and connection through your lats, rear delts, and mid-back while also putting some solid work into your biceps. You’ll move through strength supersets with dumbbells designed to target the muscles in your back from multiple angles. The focus is on control and quality movement — not speed. You’ll see classic rows, flys, and curls with enough variation to keep you locked in.
Each block is paired to help you feel the movement from start to finish — no wasted reps here. We’re working with 45 seconds on and 15 seconds off, giving you time to settle into each move and still bring some intensity. You’ll feel the burn as the rounds progress, especially with the finisher at the end, locking it all in — just four minutes of focused work that challenges your posture, grip, and arms to stay in it when tired.
This is it if you need a workout that reminds your upper body how to work together. Strong back muscles don’t just look good — they help you move better, lift stronger, and hold your frame in everyday life. This one’s efficient, direct, and absolutely worth the time.
New Workout! Back, Biceps and Lats Supersets
Hey Team!
Back day is here, and this one hits what most of us overlook — those deep upper back muscles, the pulling strength we don’t always train directly, and the biceps. If you’ve been feeling tight through your shoulders, slouching more than usual, or feel like your arms and back haven’t worked as a team, this is the workout for you.
Back, Biceps and Lats Supersets
Today, the focus is on building strength and connection through your lats, rear delts, and mid-back while also putting some solid work into your biceps. You’ll move through strength supersets with dumbbells designed to target the muscles in your back from multiple angles. The focus is on control and quality movement — not speed. You’ll see classic rows, flys, and curls with enough variation to keep you locked in.
Each block is paired to help you feel the movement from start to finish — no wasted reps here. We’re working with 45 seconds on and 15 seconds off, giving you time to settle into each move and still bring some intensity. You’ll feel the burn as the rounds progress, especially with the finisher at the end, locking it all in — just four minutes of focused work that challenges your posture, grip, and arms to stay in it when tired.
This is it if you need a workout that reminds your upper body how to work together. Strong back muscles don’t just look good — they help you move better, lift stronger, and hold your frame in everyday life. This one’s efficient, direct, and absolutely worth the time.
Show up, stay focused, and let’s train hard.
– Brian