This back workout will destroy your back in the best way possible, but be aware, it’s an intense circuit. If you can’t do it the first time, you can always work your way up to it. You can even use bands to support you while learning this move. Josh Bowmar will demonstrate and explain this crazy back circuit. Read below to learn more and even try this workout next time you are training back. 


All you will need for this workout is a pull up bar of some kind. Josh Bowmar is using a pull up bar that is connected to the cable machines. Using only body weight, you will do 5 pull ups to the right, so your body will be going diagonal to the right while doing pull ups. Then you will switch to the left and do 5 more. Once you’re done with that, go straight into 5 muscle ups. Muscle ups are an intense pull up. You start in a hanging position and pull yourself up into a pull up position. Then pull yourself above the bar, then extend your arms. That is a full muscle up, it will be demonstrated in the video below as well. If you can’t do a muscle up no worries, just do normal pull ups!


You can even try this on the assisted pull up machine to get the hang of it, then move to using a band for little assistance. Then you can work your way up to doing it on your own, 5 to the right, 5 to the left and 5 normal pull ups. Once you are completely comfortable with that circuit, move onto adding in the muscle ups in replacement of the normal pull ups.


Try this circuit out. You will not regret it! It will give you the pump of a lifetime and help you grow those back muscles. To see Josh Bowmar demonstrate each exercise in this circuit click the link below: