Back Attack

By Nemanja Matovic

	Intermediate (2-3 years)
	17 minutes/day \| 3 days/week
	Bodybuilding, Build Muscle, Gain Strength, Powerbuilding
	Pull up bar, Other, 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Triangle Lat/Low Row Attachment, Tricep Rope Attachment, Lat Pulldown Bar, Single Grip Handle Strap Show More

Average Exertion

Average Cardio Intensity

If you want large back muscles, primarily lats, than you are on right place. The goal here will be to overtrain the lats and than take 4 days off from back training. You should hit various types of muscle fibers from various angles. You will train your back first on monday, tuesday and wednesday, than after that you can train other body parts. Thursday and sunday should be off days, on friday and saturday you can train other body parts. Keep doing it for 3 weeks, stay in prescribed rep range, but add weight every week and watch 'em grow!

Description

Week 1 Overview

Day 1:

Chest and back

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Chest and back

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 120s between rounds
1A.Narrow Parallel-Grip Chin Up See Exercise Notes	5 rounds	4-6 reps	0s
1B.Weighted Chest Dip See Exercise Notes	5 rounds	4-6 reps	120s
Circuit #2 - 5 rounds Rest 120s between rounds
2A.One-Arm Bent-Over Dumbbell Row See Exercise Notes	5 rounds	6-8 reps	0s
2B.Incline Dumbbell Press See Exercise Notes	5 rounds	6-8 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1.Neutral Close Grip Lat Pull Down See Exercise Notes	4 sets	8-10 reps	60s
2.Cable Row to Neck See Exercise Notes	4 sets	8-10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 120s between rounds
1A.Chin-up See Exercise Notes	3 rounds	6-8 reps	0s
1B.Neutral Close Grip Lat Pull Down See Exercise Notes	3 rounds	8-10 reps	0s
1C.45-Degrees Lat Pulldown See Exercise Notes	3 rounds	10-12 reps	0s
1D.Wide-Grip Lat Pulldown See Exercise Notes	3 rounds	12-15 reps	0s
1E.Iron Cross Lat Pull Down See Exercise Notes	3 rounds	15-20 reps	120s

Date Created: 12/12/2018, UTC

Last Updated: 11/1/2021, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Nemanja Matovic

See More More Workouts by Nemanja Matovic

More workouts like this

Men's Bodybuilding, Men's Build Muscle, Men's Gain Strength, Men's Powerbuilding

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan