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Back Day with HIIT Training

Posted by Shawn Sprafka on

This back workout is going to focus on moderate reps while doing high-intensity cardio exercises during your rest periods. The cardio can be any type of movements your prefer (stair master, treadmill, elliptical etc.) OR any type of in-place exercise (jumping jacks, good mornings, running in place, high-knees)

You should end up with 1 1/2 minutes to 3 minutes of cardio per back exercise & 9-18 minutes total

Need a boost of energy? I have been using the newest preworkout carried in NutriFit, Sidewalk Kraka.

 

Here's the back exercises:

Seated Rows - 3 Sets of 12 

30 Seconds to 1 Minute Cardio after each set

Wide Grip Pull Downs - 3 Sets of 12 

30 Seconds to 1 Minute Cardio after each set

Lawn Mowers - 3 Sets of 12 

30 Seconds to 1 Minute Cardio after each set

Back extensions - 3 Sets of 12

30 Seconds to 1 Minute Cardio after each set

Bent Over Rows - 3 Sets of 12

30 Seconds to 1 Minute Cardio after each set

Dumbbell Pull-Overs - 3 Sets of 12

30 Seconds to 1 Minute Cardio after each set

 

For optimal performance - Check out some of the pre-workouts that will provide bursts of energy, endurance and give you awesome pumps!

For recovery & growth I would definitely recommend supplementing with a protein powder.  Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that!

 

Connect on social media!

Instagram: nutrifitcle Twitter: nutrifitcle Facebook: NutriFit

 

Thanks for reading.

-Shawn

 

NutriFit is a locally and privately owned nutritional supplement retail company specializing in high-quality products, competitive pricing, nutritional information and excellent customer service.

 

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