Beginners Lats Circuit | Explosive Lats Circuit | Strong Lats Circuit

To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.

Android Timer | Apple Timer

Warm Up

30m | Shoulder Mobility

5m | Break

Scapula Warm Up

10r | Cable or Band Straight Arm Pull Down

5r | Hanging Bar Straight Arm Pull Down

2m | Rest

Repeat 3x

5m | Break


Strength Round

1m | Australian Pull Up [See Pull Up Alternatives]

1m | Alternating 1-Arm Row [See 1-Arm Pull Up Alternatives]

1m | Break

Repeat 2x

Explode Round

Strength Round with 2m Break

30s | Bent Over Rows

30s | Kettlebell Swings

2m | Break

Repeat 2x

Muscular Endurance

Strength Round with 1m Break

60s | RDL

2m | Rest

Repeat 2x


30s |Bicycles

30s | Ab Ankle Reach

30s | Hollow Body Holds

45s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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