Home 7-Minute Dumbbell Back Workout Routine
Tri-set:
- Dumbbell Two-Arm Rows (Palms Facing Down) 2 sets of 10-12 reps (no rest)
- Dumbbell Two-Arm Rows (Palms Facing Up) 2 sets to failure (no rest)
- One Arm Rows 2 sets to failure (1 min rest)
Back Workout Notes:
1) Train the back twice a week.
2) There are many workout splits that you can use in order to train your back. For more information on different training splits please take a look below:
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
3) If you have more time, you can add a third set to each of the back exercises above. That would make the back routine around 10 minutes in length.
4) If you only have 7 minute segments to train during the day, do not be afraid to split your routine up so that you can do your back in the morning and the rest of the bodyparts throughout the day when you can squeeze them in.
