Welcome BACK… Get it? no.. okay. HAHA! Anyways, this is a gym based back workout using all parts of our back with added weight to be able to sculpt, lean, and define our backs! Having a strong back is SO important, even for leg days it comes into play – so make sure you are working your back ladies! This workout was one of the best contacts I have had with all of the muscles in my back during a workout in a while and I was stoked! I really hope you guys enjoy and remember, full contraction, squeeze when the weight is toward you, slow and controlled, no tensing your neck or shrugging your shoulders to pull the weight up, slight bend in the knee with standing exercises, and most importantly, have fun!

P.S. – Comment below if you would like me to do a FULL dumbbell only back workout for my ladies working out at home!

P.P.S – Our lil fam is growing so fast here on YouTube and I am so excited! You guys just wait and see all the fun videos I have planned for October! I am EXCITED to say the least! Thank you for your support, liking, commenting, following me on Insta, just everything.I APPRECIATE IT ALL!

Lots of love,



INSTAGRAM – @HunterrChiltonn


EMAIL: (Business Inquiries)

(Personal Workout/Meal plans)



Light cardio/ Stretching
15 Landmine T-Bar Rows ( no added weight) each side for 1 set.

(ALL of the weight I used for this workout is listed BUT ALWAYS MAKE SURE TO CHOOSE A WEIGHT FOR YOU, I only list to give you an idea of where I am at. QUALITY over QUANTITY always!)

3 Sets / 12 reps ea. side
Landmine T-Bar Rows w/ added weight if needed
( I added 10 pounds for a total of 35lbs w/bar)
(If your gym does not have this set up, just take a barbell and stick one end in the corner of a wall and BAM, there you go!)

4 sets / 10 reps each ( I used 60lbs)
Lat Pull Downs w/ 3 second negative

3 Sets / 10 reps each way
Dumbbell WIDE rows to CLOSE rows
(I used 15lb dumbbells)

2 sets / 15 reps each
Stability Ball Lower Back Extensions
(If you do not have access to a stability ball or don’t want to use it- feel free to use the standard machine version)

3 Sets / 10 reps each way
Standing Cable Rows
superset w/
Straigh-Arm Pulldowns

2 SETS / 15 REPS

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