Back Attack

User Workout Submitted by Zane Hadzick

Who doesn’t want a well-developed, prominent back? Functionality, strength, and aesthetics are among the numerous benefits you’ll reap from having a strong back!

Often times, however, people fail to adequately train their back because it isn’t easily visible and people are therefore detached from it.   This doesn’t have to be the case though! Use this foolproof back workout routine to target all areas of the back, get strong, and have the admirable back you’ve always yearned for!

This routine is broken down into three sections of super-sets with two exercises in each section.

For example, section 1 is seated lat pulldowns and pull-ups performed as super-sets. Rest. Repeat for a total of 3 sets and then move on to section 2.  

Section 2 would be renegade rows and chin-ups performed as super-sets. Rest. Repeat for a total of 3 sets and move on to the final section. 

The final section would be slanted bench back extensions and bent over standing lat pulldowns performed as super-sets.  Rest. Repeat for a total of 3 sets.

For rest periods, you could incorporate cardio-acceleration if you're aiming to lose bodyfat. 

Week 1

Day 1

Exercise Sets Reps Muscle Group
Superset with 0 0 TIPS
Seated On Bench Cable Lat Pulldowns Both Arms 3 10 Back
Pull-Up 3 10 Back
Superset with 0 0 TIPS
Renegade Row 3 10 Back
Pull-Up 3 10 Back
Superset with 0 0 TIPS
Slanted Bench Back Extension With Band 3 10 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 3 10 Back
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