I love quick and efficient workouts, which is why I love hypertrophy training. Hypertrophy is meant to help tone or improve muscle definition. In order to do this, you must progressively overload the muscles by increasing volume and/or density. Today’s workout focuses on the back. Use the arrow to scroll to the right on the Instagram post below to see a video showing each of the exercises mentioned.
Exercise 1
Renegade Rows
- Use a light weight because you will be completing 100+ reps
- Start your timer. When it hits :20 seconds begin your exercise
- Keep repeating this move for :40 seconds, at which point the clock will hit 1:00.
- Rest for 20 seconds and then repeat the movement for another 40 seconds.
- Continue the 40 seconds on and 20 seconds off for 8 total minutes
- If this becomes too difficult, you can complete this exercise from your knees
- Rest for 30 seconds before moving to the next exercise
Exercise 2
Bent Over Wide Row
- Use a medium weight for this so that completing 12 full reps is difficult.
- Complete 1 set of 12 reps of this movement.
- Rest for 30 seconds
- Complete a second set of 12 reps of this movement
- Rest for 30 seconds before moving to the next exercise
Exercise 3
Pullover
- Use a heavy weight for this so that completing 6 full reps is difficult
- Complete 1 set of 6 reps
- Rest for 30 seconds
- Complete 3 more sets of 6 reps and a 30 second rest between.
- You should complete 4 total sets of this exercise
- Rest for 30 seconds before repeating Exercise 2 (Bent Over Row)
Repeat Exercise 2
Bent Over Wide Row
- Use the same medium weight for this.
- Complete 1 set of 12 reps of this movement.
- Rest for 30 seconds
- Complete a second set of 12 reps of this movement
- Rest for 30 seconds before moving to the final exercise
Repeat Exercise 1 (Reduced Time)
Renegade Rows
- Use the same light weight for this.
- Start your timer. When it hits :20 seconds begin your exercise
- Keep repeating this move for :40 seconds, at which point the clock will hit 1:00.
- Rest for 20 seconds and then repeat the movement for another 40 seconds.
- Continue the 40 seconds on and 20 seconds off for 4 total minutes
And that’s it! You’re done and on your way to a strong and sexy back!