BullyJuice: 10 MINUTE DUMBBELL BACK WORKOUT

10 Minute Dumbbell Back Workout is a short but effective upper body strength workout from Bully Juice. It is perfect to add on to the end of another workout a a finisher, which is what I did this morning. I did a longer total body strength workout then finished with this workout to give my back some extra work. Most of the exercises are done as giant sets–4 exercises done back to back with no rest between them then you get a 30 second rest. Each exercise is done interval style and for only 30 seconds so you can challenge yourself with your weights. Because of the giant set format it also gets metabolic. At the beginning of the workout he does a back fly and halfway through he does rear delt flies. I cannot tell the difference between the way he performs the two exercises except he does the rear delt fly faster.

10 Minute Dumbbell Back Workout is 10:39 minutes; no warm up or stretch. Equipment: dumbbells and a fitness mat. There is a timer in the upper left hand corner of the screen counting down total workout time. Each exercise is done for 30 seconds.

1. Straight leg deadlift (hex deadlift bar @ 105#)
2. Back flies (bent over rear delt flys) (10# DBs)
3. Repeat #1 & 2
4. 30 second rest
5. Single arm bent over row (one 50# DB)
6. Repeat #5 on other arm
7. Repeat # 5 & 6
8. 30 second rest
9. Shrug rolls (stand with a DB in each hand, shrug shoulders up then roll them back down to start) (20# DBs)
10. Bent over rear delt flies (10# DBs)
11. Repeat #9 & 10
12. 30 second rest
13. Neutral row (landmine row–hinge forward at waist, holding one DB in each hand, DBs are pressed together under body, row DBs up to chest then press back down) (one 65# DB)
14. 30 second rest
15. Repeat #13
16. 30 second rest
17. Renegade rows (renegade row one arm, do one push up, renegade row other arm) (30# DBs)

For more info on BullyJuice workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.