Welcome to Day 28 of our 6 Week Build workout program. Todays workout will focus on the posterior chain muscles which include the Back, Hamstrings, Rear Delts, Glutes and Calves using dumbbells. This workout will help you build muscle and gain strength with your posterior chain.
For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.
Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.
All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 40 min posterior chain workout together!
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POSTERIOR CHAIN WORKOUT DETAILS
💪 Target Muscles: Back, Biceps, Rear Delts
⏱ Duration: 45 Min
40-90 sec work | 20 sec rest | Finisher | Day 28 - 6 Week Build
0:00 - Intro
BLOCK 1 - Upper Body
0:31 - Heavy Row Slow Tempo (Right)
1:08 - Drop Set Row Faster Tempo (Right)
1:57 - Heavy Row Slow Tempo (Left)
2:34 - Drop Set Row Faster Tempo (Left)
3:24 - T Superman
4:24 - Pullovers
5:24 - Supinated Row Heavy (Right)
6:02 - Supinated Row Drop Set (Right)
6:31 - Supinated Row Iso Hold (Right)
7:07 - Supinated Row Heavy (Left)
7:43 - Supinated Row Drop Set (Left)
8:14 - Supinated Row Iso Hold (Left)
8:49 - Rear Delt Fly Pronated Grip
9:23 - Rear Delt Fly Pulses
10:30 - Round 2 (Repeat)
BLOCK 2 - Lower Body
21:01 - RDL
22:01 - Dumbbell Hamstring Curl
23:03 - Dumbbell Glute Split Squat (Right)
24:01 - Dumbbell Glute Split Squat (Left)
25:01 - Dumbbell Glute Bridge
25:39 - Glute Bridge (Right)
26:09 - Glute Bridge (Left)
27:00 - Single Leg RDL (Right)
27:59 - Single Leg RDL (Left)
28:58 - Calf Raises Toes Forward
29:24 - Calf Raises Toes Out
29:50 - Calf Raises Toes Inwards
30:50 - Round 2 (Repeat)
FINISHER
40:14 - Alt Row with RDL
Have a great workout!👊
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Drop a comment below and let us know how you did with this posterior chain dumbbell workout! 👇💬
See you on the next one! 👊
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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.