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

5r | Pull Ups [See Pull Up Alternatives]

5r | 1-Arm Pull Up (Left & Right) [See 1-Arm Pull Up Alternatives]

5m | Break

Repeat 2x

Hypertrophy Round

Strength Round with 2m Break

10r | Banded Pull Ups

10r | Jump Negative Pull Ups

410r | Inverted Rows

5m | Break

Repeat 2x

Muscular Endurance

Strength Round with 1m Break

60s | Bent Over Barbell Rows

60s | RDL

5m | Rest

Repeat 2x


10r |Bicycles

10r | Ab Ankle Reach

10r | Hollow Body Holds

30s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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