15 Minutes Advanced Back Workout with Barbell
A 15 minutes endurance workout targeting your back using barbell equipment. 2 exercises, 6 total sets, designed for advanced lifters.
15 Minutes
Duration
6
Total Sets
15-25 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set up a flat bench on blocks or bumper plates so a barbell can hang at full arm extension below.
- Lie face down on the bench with your chest at the edge and grab the barbell.
- Row the barbell to the underside of the bench, squeezing your shoulder blades together.
Finish strong — take the last set close to failure.
Form cues
- Stand inside the trap bar with feet hip-width apart.
- Grip the handles and push your hips back slightly.
- Drive through the floor to stand up, extending hips and knees together.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.