WarDad Level: Back dumbbell weight training
WarDad Level – Dumbbell Back Workout
Load It Heavy. Own the Grind. Earn the Back.
This is a full-on back gauntlet. Weighted dead rows into pause shrugs, unilateral work into mid-back holds, long sets with brutal finishes. Every pull builds armor. Every hold forges posture. Every rep trains you to carry the world.
Because a man with a strong back never folds—he leads.
Back day No. 1 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 30 squat jumps
§ Pull ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
§ Bent over dumbbell row
o Set 2 x 4 (8 min, 15 max):
§ Dead-stop one-arm dumbbell row
§ Seated Rear-delt Fly
o Set 4 x 4 (8 min, 15 max):
§ Dead lifts
o Set 5 x 4 (go until fail):
§ Reverse crunches
§ Leg lifts holds
§ Wipers
§ Heel taps
§ Planks
o Set 6
§ 150 Chest dips
Back day No. 2 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 50 forward lunges (25 each leg)
§ Chin ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
o Set 2 x 4 (8 min, 15 max):
o Set 3 x 4 (8 min, 15 max):
§ Bent over dumbbell row
§ Wide-Grip push up
o Set 4 x 4 (8 min, 15 max):
§ Wall walk hand stands with push ups
o Set 5 x 4 (go until fail):
§ Roman sit ups
§ Leg lift holds
§ Reverse crunches
§ V sits
§ Leg raises
o Set 6
§ 15 minute jog
Back day No. 3 - 30 sec between reps, 1 minute break between sets
o Warm up x 4
§ 2 minutes skipping
§ Pull ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
§ Wide-Grip push up
§ Superman
o Set 2 x 4 (8 min, 15 max):
§ Arc Dumbbell Row to Hip
§ Seated Rear-delt Fly
o Set 3 x 4 (8 min, 15 max):
§ Dead lifts
§ Bent over dumbbell row
o Set 4 x 4 (8 min, 15 max):
§ Wall walk hand stands with push ups
o Set 5 x 4 (go until fail):
§ Leg lift holds
§ Leg raises
§ Crunches
§ Standing elbow to knee
§ Plank
o Set 6
§ 10 jump lunges x 5
Back day No. 4 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 4
§ 1 minute high knees
§ Chin ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
§ Bent over dumbbell row
§ dumbbell RDL row
o Set 2 x 4 (8 min, 15 max):
§ Dumbbell Upright Row
§ Wide-Grip push up
o Set 3 x 4 (8 min, 15 max):
§ Wide grip pull ups
§ Seated Rear-delt Fly
o Set 4 x 4 (8 min, 15 max):
§ Wall walk hand stands with push ups
o Set 5 x 4 (go until fail):
§ V-sit
§ Reverse crunches
§ Heel Taps
§ Hip thrusts
§ Side planks
o Set 6
§ 2 minutes skipping x 5 (30 seconds between rounds)