You don’t need to spend hours and hours doing workouts to get ultimate results. The key to time efficient explosive back building workouts is to chose back exercises and back programs that target that entire body part. Therefore you need to incorporate exercises that call for a lats workout, middleand lower back workout.

For a fast 5 minute back program, I have put together a workout for back that hits the upper back and lats, middle back and lower back. Its all put together in a circuit training format so you are going to want to move from one exercise to another, trying to not take a break. To finish this workout for back in 5 minutes, you will need to complete 2 circuits. This will add to the challenge! For maximum results, use a 2 seconds up and 2 seconds down rep tempo.

This back program is comprised of a circuit of 3 exercises and as mentioned above, two circuits must be completed in 5 minutes or less to complete the circuit.

Back Building Exercise 1 – Lat Pull Down Using Cables for Lats & Upper Back

15 Reps

Lat Pull Down Using Cables Top Position

Lat Pull Down Cables Bottom Position

Back Building Exercise 2 – Mix Grip Overhand Underhand Chin Up for Middle Back

10 Reps

Mixed Chin Up Bottom Position

Mixed Grip Chin Up Top Position

Back Building Exercise 3 – Hyperextension for Lower Back

25 Reps

Hyperextension Top Position

Hyperextensions Bottom Position

When doing workouts for back, focus on using your back muscles. The trouble with back is that it uses a lot of secondary muscles to help to the work and therefore sometimes you can find yourself cheating. I encourage you to keep this in mind when training back and to focus on using your back muscles. You will see a significant difference in your results by following my advice.

Incorporate this back building workout and back exercises into your weekly routine and you will develop a bigger, stronger, more defined back after just a few workouts!

Until next time, keep it classy planet earth!

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