When time is tight, try this fast and heavy giant set to target every muscle in your back in just 10 minutes.
How many times have you decided to just skip a gym session because the 10 minutes you had at your disposal was too little for a decent workout? After all, 10 minutes is not much, just 600 seconds! The same time you can spend placing a bet on sports on the Parimatch bookmaker’s website https://parimatch.co.tz/en/.
Basically, you shouldn’t depend on short workouts to achieve your long term goals, but fast workouts have their place in your programs for several reasons.
First, if you only have 10 minutes, then a dozen still hits 0 anyway. Secondly, you can use short workouts as a second session to work on weak (lagging) muscle groups, and for many athletes, the back should always receive extra attention in terms of load.
Due to the small amount of time you have for this workout, you should keep your rest periods to an absolute minimum.
Treat this session as one giant approach to help you get as much work as possible in the least amount of time. This means that you will do all the exercises one by one, without interruption.
To shorten the transition time between movements, make sure that all work tools are close to each other. You don’t have to waste time moving from one end of the gym to the other.
Take a 60 second break between sets and do at least two giant sets – three if time permits.
Back workout in 10 minutes
- T-Bar Rows – 2.3 sets of 8 reps
- Bent-over Dumbbell Rows – 2.3 sets of 8 reps
- Wide Grip Row – 2.3 sets of 8 reps.
- Reverse Grip Rows – 2.3 sets of 8 reps
The T-Bar is a great back workout tool and is easy to use. It works well for the latissimus dorsi, and the reclining position works on the lower back and core.
This exercise is easier to do if you have a T-shaped trainer with a support under the chest, but if not, then a bar that is fixed on the floor at one end, and at the other end is weighted and works the same with a grip handle good.
Feel free to practice this exercise hard, but keep in mind that you have three more to do without a break in between.
Some people use wrist straps for this exercise, but I would recommend leaving them in your gym bag and instead choosing a weight that is complex but lifted for a given number of reps without using a strap.
Bent-over Dumbbell Rows
Dumbbells are great for such a quick workout because you can place them anywhere so that all the workout equipment is next to each other. Take the pair you need for the deadlift and keep them close to the T-bar.
Once you’re done with the first movement, grab the dumbbells and get to work. Using dumbbells instead of a barbell allows you to do the exercise with a wide range of motion and target the muscles in your mid-back closer to your spine.
Keep your core tight and your back in a neutral position to protect your lower back. Lie with your upper chest on an incline bench if you feel like you can’t do the deadlift with the right technique.
Wide Grip Row
For this exercise, you will need to move on to a long-handled cable trainer. Fortunately, the last two exercises are in the same place, so you don’t have to move again.
Although the clock is ticking during this quick workout, avoid using the extra force impulse when lifting the weight, and the lowering should be slow and controlled.
Make your lats feel loaded. It is best to reduce weight when you need to feel your back muscles working.
Pull your elbows down and back while squeezing the shoulder blades in the lower phase of the range of motion to get a good muscle contraction before returning the weight to the bottom point. Once you’re done with the last rep, change your grip for the last exercise.
Reverse Grip Row
Even though this is the same machine, the reverse grip for this last exercise aims to work the back from a different angle.
Not only can you effectively load your lower lats with a reverse grip, but this position of your arms on the grip allows your biceps to kick in at the conclusion of this last exercise.
Remember to keep your chest forward and do not jerk the handle, even if your muscles are tired after all the repetitions. The key to controlled weight loss is to maintain as much vertical position as possible.
Once you are done with all the reps, take a quick break and start the circle again, trying to go through at least one more full round.
To further increase the intensity, try setting a timer to see how quickly you can complete three circles. Then try to beat that time the next time you do this workout.