No Equipment Back

No Equipment, no problem. Try this quick back exercise blast to fit your schedule wherever you are. Perform this routine 2-3 days for the week. You may stack/combine the no equipment routines as you please to fit for your schedule.

Back

Number of sets:
- Foundational Strength: 1 set
- Muscle Enhancement: 2 sets
- Peak Performance: 3 sets

BACK EXERCISES

Supermans – 12 reps
Cactus Arms Side to Side – 12 reps each side
Reverse Snow Angels – 12 reps

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10-Min Upper Body Superset Workout with Bullworker | Chest, Back, Arms & Core in One Circuit

10 Minutes, Back, Biceps, Bow Classic, Chest, Core, Definition, Free, Growth, Intermediate, ISO-Bow, ISO-FLO, Isometrics with Isotonic, Shoulders, Steel Bow, Strength, Triceps, X5 Pro

This total upper body circuit blends isometric and isotonic resistance training, bodyweight suspension movements, and core work to build serious muscle definition, strength, and endurance — all in only 10 minutes.

Weeks 11 – 13: Chest/Tri, Back/Bi and Lower Body Splits

15 Minutes, 5 Minutes, Back, Biceps, Bow Classic, Chest, Core, Growth, Intermediate, ISO-FLO, ISO-Motion, Isometrics, Isometrics with Isotonic, Legs, Light, Multiple Videos, Shoulders, Steel Bow, Strength, Time to Thrive in 2025, Total Body, Triceps, X5 Pro

This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

10 Minutes, 5 Minutes, Back, Biceps, Bow Classic, Chest, Core, Growth, Intermediate, ISO-FLO, ISO-Motion, Isometrics, Isometrics with Isotonic, Legs, Light, Multiple Videos, Shoulders, Steel Bow, Strength, Time to Thrive in 2025, Total Body, Triceps, X5 Pro

Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.