WarriorLevel: Back dumbbell weight training
Warrior Level – Dumbbell Back Workout
Volume + Tension = Grit.
This level combines compound pulling supersets—heavy bent-over rows into reverse flys, shrugs into renegade rows, deadlifts into isolations. It's built to test endurance and push growth.
You’re training to pull more than weight—you’re training to pull others up.
Back day No. 1 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 20 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 3 (go until fail):
§ Reverse crunches
§ Leg lifts holds
§ Wipers
§ Heel taps
§ Planks
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 3 (go until fail):
§ Roman sit ups
§ Leg lift holds
§ Reverse crunches
§ V sits
§ Leg raises
Back day No. 3 - 30 sec between reps, 1 minute break between sets
o Warm up x 3
§ 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 3 (go until fail):
§ Leg lift holds
§ Leg raises
§ Crunches
§ Standing elbow to knee
§ Plank
Back day No. 4 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 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 3 (go until fail):
§ V-sit
§ Reverse crunches
§ Heel Taps
§ Hip thrusts
§ Side planks