Free personalized workout plan

Back Attack

By Brianna Williams

Experience

Beginner (1-2 years)

Days per week

1 day

Time

52 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

The intent of this workout is to build and tone the lats and middle back. The first 2 exercises are for lat activation.

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Equipment

Bands, Cable, Machine

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

52 minutes

Genders

Female, Male

Days per week

1 day

Goals

Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

The intent of this workout is to build and tone the lats and middle back. The first 2 exercises are for lat activation.

Show More

Equipment

Bands, Cable, Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. One Arm Lat Pulldown2 sets20 reps60s
Activation- 20 Reps Each Side
2. 45-Degrees Lat Pulldown4 sets12 reps60s
3. Resistance Band Assisted Pull Up (From Foot)4 sets12 reps60s
4. Banded Machine T-Bar Row4 sets12 reps60s
5. Close-Grip Front Lat Pulldown4 sets12 reps60s
Date Created: 12/23/18, 11:50 PM

Last Updated: 5/20/20, 2:24 AM

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