Recruit Level: Back dumbbell weight training
Recruit Level – Dumbbell Back Workout
Form First. Grip Tight. Pull Strong.
This beginner back superset routine builds control and mind-muscle connection. Expect slow, strict rows, reverse flys, and dead-stop pulls—all aimed at developing upper-back strength and foundational pulling mechanics.
Every warrior needs a strong back—this is where it starts.
Back day No. 1 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 10 squat jumps
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Bent over dumbbell row
o Set 2 x 3 (8 min, 15 max):
§ Dead-stop one-arm dumbbell row
§ Seated Rear-delt Fly
o Set 4 x 3 (go until fail):
§ Reverse crunches
§ Leg lifts holds
§ Wipers
Back day No. 2 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 30 forward lunges (15 each leg)
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max):
o Set 2 x 3 (8 min, 15 max):
§ Wide grip pull ups (Assisted)
o Set 3 x 3 (8 min, 15 max):
§ Bent over dumbbell row
§ Wide-Grip push up
o Set 4 x 3 (go until fail):
§ Roman sit ups
§ Leg lift holds
§ Reverse crunches
Back day No. 3 - 30 sec between reps, 1 minute break between sets
o Warm up x 3
§ 1 minutes skipping
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Wide-Grip push up
§ Superman
o Set 2 x 3 (8 min, 15 max):
§ Arc Dumbbell Row to Hip
§ Seated Rear-delt Fly
o Set 3 x 3 (8 min, 15 max):
§ Dead lifts
§ Bent over dumbbell row
o Set 4 x 3 (go until fail):
§ Leg lift holds
§ Leg raises
§ Crunches
Back day No. 4 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 30-Seconds-high knees
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Bent over dumbbell row
§ dumbbell RDL row
o Set 2 x 3 (8 min, 15 max):
§ Dumbbell Upright Row
§ Wide-Grip push up
o Set 3 x 3 (8 min, 15 max):
§ Wide grip pull ups (Assisted)
§ Seated Rear-delt Fly
o Set 4 x 3 (go until fail):
§ V-sit
§ Reverse crunches
§ Heel Taps