Beginner Difficulty

Here’s an awesome routine for your core and to strengthen lower back muscles. This lower back workout is great for both men and women. The lower back exercises can be done at the gym or at home with minimal equipment.

Lower Back Workouts Instructions: Complete each set with a 45-60 second rest period in between sets.
Dumbbell RDL 4 x 12
Stability Ball Reverse Hyper 3 x 12
Superman 2 x 15
Hyperextension 2 x 15
Low Plank 3 x 45 seconds

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Advanced Difficulty

Here’s a great back workout for strength and power to use in the gym. The back exercises use specific rep and set combinations known for building strength and power. This back workout for power and strength is great for athletes, bodybuilders, or powerlifters.

Back Workouts Instructions: Complete each set with a 45-60 second break in between.
Barbell Clean from Hang 1 x 6, 4 x 4
Machine One Arm Seated Row 5 x 5 each arm
Rack Pull 6 x 3
Pronate Pull Up 5 x 5
Band Pull-apart 3 x 15

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Advanced Difficulty

Coach Kozak’s powerful bodyweight back workout will work your whole back. The bodyweight back exercises are great for both men and women.

Calisthenic Body Weight Workouts Instructions: Complete each set with a 30 second break in between each set.
Side-to-Side Pull Up 3 x 6
Floor Rows 4 x 12
Eccentric Pull Up 3 x 8 (3 second negatives)
Supinated Push Up 3 x 12
Arm Hauler 3 x 15

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Intermediate Difficulty

Successfully target the rear delts with this rear deltoid workout. Rear delt exercises are important because this muscle group is often neglected in many programs. The rear delt workouts are great for both men and women.

Rear Deltoid Exercises Instructions: Sets x Repetitions. Complete each set with 30 seconds break in between.
Incline Face Pulls 4 x 12
Band Pull Aparts 3 x 15
Chest Supported Reverse Dumbbell Fly 4 x 12
Cable Upright External Rotation 3 x 15 each side
Arm Hauler 3 x 20

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Intermediate Difficulty

This Killer traps workout will lower your ears in a hurry! HASfit’s traps exercises and trapezious workouts is designed for intermediate to advanced trainees in the gym.

Trap Exercise Instructions: Complete each set with a 45 second rest period in between each.
High Pull from hang 5 x 5
Dumbbell Farmers Walks 4 x 60 seconds
Barbell Overhead Shrug 3 x 12
Barbell Upright Rows 4 x 8
Dumbbell Chest Support Front Raises 3 x 15

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Ultimate Warrior Difficulty

Pull Up Training Instructions: Sets x Repetitions. Complete 4 rounds of each set with 45-60 seconds break in between.
Side-to-Side Pull Up 4 x 6
1.25 Supinated Pull Up 4 x 6
Pronate Pull Up 4 x 6
Inverted Supinated Pull Up 4 x 10
Isometric Pull Up 4 x 30 seconds

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Advanced Difficulty

Back Exercise Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
Inverted Pronate Pull Ups 4 x 8
Supinated Pull Up 5 x 5
Rack Pull 5 x 5
Single Arm DB Row 4 x 8 each arm
Dumbbell Reverse Fly 3 x 12

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Intermediate Difficulty

Perform each exercise at high intensity for the prescribed repetitions and sets.
Incline Lat Pulldowns 5×12
Reverse DB Fly 5×12
Upright Row + Bent-over Row 5×6

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