Alpha Trainer — Back Workout

Incline walk

3.0–3.5 mph × 15 min · incline 6–10%

Tall posture · natural arm swing

CueElevate heart rate and prepare the body without pre-fatiguing the working muscles.

Weighted side plank
Watch demo ▶20–40 sec each side

Hold a light dumbbell or plate on the top hip. Keep hips stacked and body in a straight line head to heels. Brace hard.
Lying toe touches
Watch demo ▶12–15 reps

Legs extended or slightly bent. Reach hands toward toes while curling the upper back off the floor. Control the return.
Russian twists
Watch demo ▶12–16 total

Knees bent, lean back slightly to engage the core, rotate side to side. Hold a light plate or dumbbell if ready.

30–45 sec between exercises · 60–90 sec between rounds

01

3 sets × 10–12 reps

Or assisted pull-up

CuePull elbows down and back. Full stretch at the top, controlled squeeze at the bottom. Keep chest up.

02

3 sets × 10–12 reps

Or chest-supported DB row

CueDrive elbows back and squeeze the shoulder blades together at peak contraction. Avoid leaning too far.

03

3 sets × 10–12 reps per arm

Support on a bench

CueKeep torso stable, pull the elbow past the hip, and get a full stretch at the bottom.

04

2–3 sets × 12–15 reps

Or DB pullover · minimal elbow bend

CueFeel the lats lengthen fully and contract hard through a complete range of motion.

05

2–3 sets × 12–15 reps

Rope or band

CuePull toward the face with external rotation. Focus on rear delts and upper-back quality.