90 Minutes Advanced Back Workout with No Equipment
A 90 minutes fat loss workout targeting your back using no equipment equipment. 5 exercises, 15 total sets, designed for advanced lifters.
90 Minutes
Duration
15
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
- Lie face down with legs straight and hands behind your head or at your sides.
- Squeeze your glutes and lift your chest off the floor using your back muscles.
- Hold the top position for a one-count squeeze before lowering.
Grip the bar at shoulder-width with palms facing you.
Form cues
- Grip the bar at shoulder-width with palms facing you.
- Start from a full dead hang with arms extended.
- Pull your chin over the bar by driving your elbows down toward your hips.
Grip the bar slightly wider than shoulder-width with palms facing away.
Form cues
- Grip the bar slightly wider than shoulder-width with palms facing away.
- Start from a dead hang with arms fully extended and shoulders packed.
- Initiate the pull by depressing your shoulder blades — imagine pulling the bar toward your chest.
Set a bar at waist height, hang underneath it with arms extended and body straight.
Form cues
- Set a bar at waist height, hang underneath it with arms extended and body straight.
- Pull your chest to the bar by driving your elbows down and back.
- Squeeze your shoulder blades together hard at the top for a one-second hold.
Finish strong — take the last set close to failure.
Form cues
- Hang from a pull-up bar with a shoulder-width overhand grip and arms fully straight.
- Without bending your elbows, pull your shoulder blades down and together.
- Your body should rise two to three inches — the movement is entirely in the scapulae.
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.