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The 30 Minute & Back Routine

This 30 minute series I’ve written has picked up a lot of steam and is great for those who want to make progress but not spend hours in the gym.



This 30 minute back routine is going to build strength and get toned by using effective exercises with a strong progression scheme.

If you’re tired of going to the gym and not seeing any progress, using this routine will get you out of that rut and back on the path to reaching your goals.

EXERCISE 1: Pull Up


Reps: As many as possible
Sets: 4
Rest: 60 seconds

EXERCISE 2: Dumbbell Bent Over Row

Reps: 10
Sets: 4
Rest: 60 seconds

EXERCISE 3 & 4: Straight Bar Lat Pull Down superset with TRX Back Row

Reps: 10
Sets: 3 (supersets)
Rest: 30 seconds

EXERCISE 5: Seated Cable Row

* Complete as a dropset. Perform 10 reps, drop the weight by 10-20%, perform another 10 reps, drop the weight by 25%, perform another 10 reps.

* Complete 2 dropsets

Rest: 90 seconds

Workout Tips

Strive for progression – Every time you step into the gym, strive to lift heavier or more weight. I promise you won’t get “bulky”
Get in and get out – Just like the title says, this routine shouldn’t more than ~30 minutes or 45-50 with cardio. The goal is to get in and get out.