Beginners Lats Circuit | BJJ Lats Circuit | Advanced Lats Circuit | Full 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.
Warm Up
30m | Shoulder Mobility
5m | Break
Dynamic Warm Up
10r | Straight Arm Pull Down
10r | Medicine Ball Slams
40s | Rest
Repeat 4x
Circuit
Speed & Power
8r | Jump Negative Pull Ups
40s | Suplex Bag Turns
2m | Break
Repeat 3x
Muscular Endurance
15r | Banded Pull Ups
15r | Inverted Rows
1m | Rest
Repeat 3x
Hypertrophy
10r | Bent Over Barbell Row
10r | RDL
10r | 1-Arm Pull Up (Left & Right) [See 1-Arm Pull Up Alternatives]
90s | Rest
Repeat 3x
Core
40s | Ab Roller
40s | Bicycles
40s | Ab Ankle Reach
40s | Hollow Body Holds
35s | Rest
Repeat 3x
Definitions
r = reps
s = seconds
m = minutes
