1 Hour Bassnectar Back Workout Challenge | BassFit.com

One of the main reasons BassFit.com was created was to provide these 1 hour workout mixes that would motivate the listener to push their bodies to the limit. At BassFit.com, we believe in a Fitness style that doesn’t allow for sitting around and taking long breaks. We want you to go out there, and get shit done.

To correspond with the 50+ 1 Hour Workout Mixes we have created at BassFit.com, we are now going to be releasing 1 Hour Workout Challenges that go along with these mixes.

This way, you can screenshot or jot down the workout in your notes, press play on the mix, and get to work! No thinking, no planning. Just the music and weights.

 

-START MIX- (0:00)

Stretch (0:00 – 5:00)

Light Warm Up Jog (5:00 – 10:00)

  1. Wide Grip Pull-ups (3 sets of 8-12 reps)

(SUPERSET)

Close grip seated cable rows (3 sets of 8-12 reps)

2.    Bent over barbell rows (3 sets of 8-12 reps)

(SUPERSET)

Close grip cable lat pulldowns (3 sets of 8-12 reps)

3. Lower back extensions (3 sets of 10-15 reps)

(SUPERSET)

Straight arm cable lat pushdowns (3 sets of 10-15)

4. Cardio rowing machine (3 sets of 1 minute)

(SUPERSET)

Medicine ball crunches (3 sets of 1 minute)

5. For last 10-15 minutes, walk on incline on the treadmill, or do the Stairmaster

-END MIX- (1:09:27)

  • To perform a superset, do 1 set of the first exercise, then immediately move to the next exercise, then repeat for 3 times
  • Each superset should take around 10 minutes
  • Take short rests between sets in a superset
  • Take longer rests between each different superset

Here are some instructional videos for some of the exercises:

SEATED CABLE ROWS:

BENT OVER BARBELL ROW:

LOWER BACK EXTENSIONS:

STRAIGHT ARM LAT CABLE PUSHDOWN:

 

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