45 minute advanced back workout

Here's everything you need to try our 45 minute advanced back workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Narrow Grip Pull Ups
  • Circuit 2
  • Bent L-Sit Pull Ups
  • Supinated Barbell Bent Over Row
  • Circuit 3
  • TRX Feet Elevated Row
  • DB Renegade Row

Circuit 1

Complete this round 3 times.

Narrow Grip Pull Ups

Complete 7 repetitions

Coaching Tips For Narrow Grip Pull Ups

Follow these cues to perform Narrow Grip Pull Ups correctly:

  • Start in an active hang position with a narrow grip
  • Do not use any momentum
  • Pull chin over the bar each rep and lock elbow at the bottom each rep.

Circuit 2

Complete this round 3 times.

Bent L-Sit Pull Ups

Complete 4 repetitions

Coaching Tips For Bent L-Sit Pull Ups

Follow these cues to perform Bent L-Sit Pull Ups correctly:

  • Find a stable bent-L position
  • Do not use any momentum
  • Pull chin over the bar each rep and lock elbow at the bottom each rep.

Supinated Barbell Bent Over Row

Complete 8 repetitions

Coaching Tips For Supinated Barbell Bent Over Row

Follow these cues to perform Supinated Barbell Bent Over Row correctly:

  • Pull with barbell slowly with control, not using any momentum
  • Pull the barbell to the belly bottom, not flaring out the elbows.

Circuit 3

Complete this round 3 times.

TRX Feet Elevated Row

Complete 10 repetitions

Coaching Tips For TRX Feet Elevated Row

Follow these cues to perform TRX Feet Elevated Row correctly:

  • Keep core tight and feet together.

DB Renegade Row

Complete 8 repetitions

Coaching Tips For DB Renegade Row

Follow these cues to perform DB Renegade Row correctly:

  • Keep core tight
  • Do not use any momentum
  • Keep shoulders and hips inline.

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This workout was made by Sean Klein

Sean Klein

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