Courtney Printz

Back Hypertrophy (At Home)

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!

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