90 Minutes Advanced Back Workout with Barbell
A 90 minutes fat loss workout targeting your back using barbell equipment. 7 exercises, 21 total sets, designed for advanced lifters.
90 Minutes
Duration
21
Total Sets
10-15 reps
Rep Range
~945
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.
Hinge at the hips until your torso is roughly 45 degrees to the floor.
Form cues
- Hinge at the hips until your torso is roughly 45 degrees to the floor.
- Grip the bar slightly wider than shoulder-width, overhand or underhand.
- Pull the bar toward your lower chest, driving your elbows past your body.
Straddle the bar with feet wider than shoulder-width.
Form cues
- Straddle the bar with feet wider than shoulder-width.
- Hinge forward and grip the handle or V-grip attachment.
- Pull the weight to your chest, keeping your elbows close to your body.
Stand inside the trap bar with feet hip-width apart.
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.
Stand with feet hip-width apart, bar over mid-foot, shins touching the bar.
Form cues
- Stand with feet hip-width apart, bar over mid-foot, shins touching the bar.
- Hinge at the hips and grip the bar just outside your knees.
- Brace your core, flatten your back, and push the floor away with your legs.
Set up with the bar on the floor, hinge forward until your torso is parallel.
Form cues
- Set up with the bar on the floor, hinge forward until your torso is parallel.
- Grip the bar wider than shoulder-width.
- Explosively row the bar to your chest.
Finish strong — take the last set close to failure.
Form cues
- Start in a deadlift position with an overhand grip slightly wider than shoulder-width.
- Pull the bar to knee height, then explosively extend your hips, knees, and ankles (triple extension).
- Shrug and pull yourself under the bar as it reaches chest height.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.