Advanced Back Lose Fat Workout — No Equipment

Advanced no-equipment back workout for fat loss: Supermans, bodyweight rows, rear delt flyes, plank variations.

Level: advanced · Muscle group: back · Equipment: none · Duration: 30 min

Exercise Breakdown (6 exercises)

  1. 1. Superman with Pause
    3 sets · 15 reps · 45s rest
  2. 2. Bodyweight Rows (inverted rows) - Wide Grip
    4 sets · 10-12 reps · 60s rest
  3. 3. Rear Delt Flyes (using bodyweight as resistance)
    3 sets · 15 reps · 45s rest
  4. 4. Scapular Pull-ups
    3 sets · 10 reps · 45s rest
  5. 5. Plank to Downward Dog
    3 sets · 12 reps · 60s rest
  6. 6. Reverse Plank
    3 sets · 30s hold reps · 45s rest

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