Jenna's Back & Ab Workout: Build and Carve
By Jon Klipstein, U.S. Army Combat Veteran & Founder of Die Tryin Co., and Jenna Fiscus, Die Tryin Co. Athlete & Coach
Protocol verified by Jenna Fiscus, Die Tryin Co. Athlete & Coach.
Science reviewed by Onur Oncer, BS Physiology (Phi Beta Kappa) and peer-reviewed published researcher.
Note: this video is from our UXO Supplements era — we've since rebranded to Die Tryin Co. Same team, same standards, same athletes.
FAST, DIRTY, AND EFFECTIVE
This is a no-nonsense back and abs session — rows to build a strong, defined back, then a core finisher that earns its keep. Jenna straps on a weight belt and works through five rowing variations before burying the abs with a long plank and a hundred-rep crunch finish. It moves fast and it hits hard.
Here's the full routine, set by set, plus the honest truth about getting those abs to actually show.
THE WORKOUT AT A GLANCE
| Exercise | Sets × Reps | Target |
|---|---|---|
| Bent-over rows (weighted) | 3 × 10 | Mid-back, lats |
| Underhand bent-over rows | 3 × 20 | Lats, lower lats |
| Dumbbell rows | 3 × 10 | Each side, mid-back |
| Inverted rows | 5 × 10 | Upper back, bodyweight |
| Pullovers | 5 × 20 | Lats, serratus |
| Plank | Hold (~4 min) | Core stability |
| Sit-ups | 3 × 20 | Abs |
| Crunches | 1 × 100 | Abs (endurance) |
HOW THE SESSION FLOWS
The back work comes first, and it's all rows — for good reason. Rowing in different grips and angles hits the back from every direction:
- Bent-over rows, overhand then underhand. The overhand grip drives the mid-back; flipping to underhand shifts the load onto the lats and lower lats. Same movement, two different emphases.
- Dumbbell rows. One arm at a time lets you chase a full stretch and a hard squeeze without the lower back limiting you.
- Inverted rows. Bodyweight rows that smoke the upper back and rear delts — scalable by changing your body angle.
- Pullovers. A long stretch on the lats to finish the back off, high-rep for the pump. Stay hydrated through it — Jenna pauses for water, and you should too.
Then the core finisher: a plank held as long as you can (Jenna goes about four minutes), sit-ups, and a hundred-rep crunch burnout. For a back day built specifically around width and the V-taper, pair this with Jenna's dedicated back day.
WHY THE VOLUME WORKS — AND THE TRUTH ABOUT ABS
This session piles up sets and reps on purpose. Training volume is one of the strongest levers for muscle growth — research on training volume shows that higher weekly set totals drive more back development, which is exactly what all that rowing delivers.
The abs are a different story, and here's the honest part: a hundred crunches will build and strengthen your core, but it won't reveal it. Visible abs come from low body fat — the muscle has to be there and uncovered. So train the core hard, but if "sunny weather" is the goal, the kitchen matters more than the crunch count. Our 2 steps to fat-loss success covers the part that actually uncovers them, and you can fit it into your week with our workout split guide.
FREQUENTLY ASKED QUESTIONS
Can you train back and abs on the same day?
Yes — they pair well. Your core is already working hard to stabilize during heavy rows, so finishing with dedicated ab work is a natural fit and makes for an efficient session.
How do I actually get my abs to show?
Lower your body fat. Everyone has abs; they're only visible when the layer of fat over them is thin enough. Core training builds the muscle, but diet and overall fat loss are what reveal it.
Are bent-over rows good for building your back?
They're one of the best. Rows build both the width and the thickness of your back, and changing your grip — overhand versus underhand — shifts the emphasis between your mid-back and your lats.
Why do 100 crunches in one set?
High-rep crunches build core endurance and a serious burn. Just remember the rep count builds the muscle, not the visibility — pair it with a solid diet if you want the definition to show.
How is this different from a dedicated back day?
This is a faster, higher-rep back session paired with a core finisher — great for toning and conditioning. A dedicated back day goes heavier and focuses purely on building width and the V-taper. Both have their place in a balanced program.
READY TO GEAR UP?
Train it hard, then recover right. Refuel with Post Iso, support output with creatine monohydrate, or take the quiz to build a stack around your goals. And use Jenna's code BODYSHOP for 10% off.
ALWAYS FORWARD.
Read more
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