Pages Navigation Menu
Categories Navigation Menu

[UPWOD Nº39] The Hyperburnout Back Workout

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

*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.

BURNOUT YOUR BACK.

UPWOD Nº39—The Hyperburnout Back Workout—follows the style of Nº38’s Chest Combustion Workout as a fast-paced, muscle-churning, low rest FIRE MONSTER.

If you’re used to calculated straight sets, mentally prepare yourself. It’s an absolutely killer.

Nº39 is predicated on short and zero rest periods. It ping-pongs between hyperintense supersets and dropsets, intense bouts of strength training, and rowing HIIT cardio to spike your heart rate (which elicits a heavy, metabolism-boosting EPOC effect), churn through body fat, build muscular endurance, and fry your back muscles.

Because it’s all about intensity and speed, use lighter weights than normal and keep all rest periods between sets to 45-60 seconds max. At some points you might even be gasping to rest longer than that. Resist the exhaustion and power through.

The rewards are worth it. Conquer it successfully and you’ll relentlessly blow up your back from top to bottom—including your lats, rhomboids, teres, and lower back—and build a rock-solid core in the process.

Embrace the burn.



 

[UPWOD Nº39] The Hyperburnout Back Workout


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. Rowing Machine HIIT — Row 500 meters as fast as possible.
  • 2. Barbell Deadlifts — standard barbell deadlifts. Keep the weight light and focus on explosiveness.
  • 3. [TRIPLE DROPSET] 1-Arm Bent-Over Dumbbell Rows — anchor yourself on a bench. Keep your back flat and core tight. Row the dumbbell up into the side of your torso and lower down to a full extension. Complete 12 reps with a given weight; immediately decrease the weight by 50% and do 12 additional reps; and then drop the weight again by 50% and do 12 reps (or go to failure). Altogether you’ll 12+12+12 reps per dropset.
  • 4. Rowing Machine HIIT — Row 500 meters as fast as possible.
  • 5. [SUPERSET] Lat Pulldowns + Lat Pushdowns — do 12 lat pulldowns. Immediately stand up and do 12 lat pushdowns. Keep your arms locked, contract your lats, and push the bar down to your thighs. Slowly release it back up to face height.
  • 6. [SUPERSET] Meadows Barbell Rows + T-Bar Rows — for meadows rows, stand perpendicular to the bar and pull up into your rear deltoids — your lats drive the movement. For t-bar rows, stand over the center of the bar, grab it with two hands, and pull it up into your chest. SQUEEZE the contraction at the top for 1 second and release.
  • 7. Rowing Machine HIIT — Row 1,o00 meters as fast as possible.
  • 8. Pull Ups — do as many pull-ups as possible until failure.



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 Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  • Yix

    For the triple drop set, is it 12 on each arm with a given weight then drop 50%, meaning I’m doing 72 (12*3=36*2) reps in one set?

    • Yessir! That’s your goal at least — there’s a chance you won’t be able to get 12 reps on sets 2&3, and that’s fine. Just push into the burn and hit as many as possible.

      • Yix

        Sweet, thanks 🙂 that’s exactly what I did and it hurt so much the next day but the pain felt soooo good. This is one of my favorite workouts in your UOWOD series!
        p.s. Imma lady 😛

        • KILLING IT!!!! Seriously, this one is a beast, props to you for crushing it :).

          Keep up the hard work, Nº41 coming soon!