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[UPWOD Nº26] The Turtle Shell Back Workout — Back & HIIT

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*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

Build a wide, ripped-up, defined back with UPWOD Nº26.

The Turtle Shell Back Workout cranks up the intensity and uses a number of anchor power moves—including deadlifts and a handful of rows—to dig into the back from a variety of angles, develop pulling power and explosiveness, and carve out gorgeous definition.

It unleashes a number of exercises that specifically isolate and attack the lats, rhomboids, and teres muscles; methodically rips up the entirety of the back piece-by-piece; and builds a WIDE back that’s rippled, segmented, and pristinely defined.

UPWOD Nº26 finishes strong with a back-blasting, fat-burning 2K row to test the limits of your back and provide all of the scorching effects of HIIT.

Lock in.



 

[UPWOD Nº26] The Turtle Shell Back Workout —

Back & HIIT


back workout, workout of the day, wod, daily workout, workouts, workout plan, workout plans, workout routine, workout routines, work out, gym workout, work out plans, workout program

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

  • 1. Barbell Deadlifts — standard barbell deadlifts.
  • 2. Barbell Bent-Over Rows — keep your torso at a 45º angle throughout. Lower the bar down to a full extension, pull it up into your upper abs, and SQUEEZE for 1 second.
  • 3. Pull Ups — aim for 15 reps per set. If you can’t do 5 pull ups, substitute lat pull-downs instead.
  • 4. 1-Arm Dumbbell Rows — use a flat bench as your anchor. Keep your abs tight and lower the DB down to a full extension. You should feel a stretch in your lats and rear delts. Squeeze the contraction at the top.
  • 5. Horizontal Cable Rows — use a narrow V attachment. Keep your back flat and core tight and row the cable horizontally into your upper abs. SQUEEZE for 1 second and release all the way back out.
  • 6. [SUPERSET] Lat Pulldowns + Cable High Rows — do both back-to-back. For cable rows, use a bar attachment and a wide grip. Attach it high and row it down into your chest.
  • 8. [HIIT CARDIO] Rowing Machine — row 2000m as quickly as possible without stopping.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto