Create a free workout plan with AI

Back Attack

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
13 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength, Powerbuilding
Equipment
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
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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! 

Show More


Chest and back

Scroll to top

Circuit
Narrow Parallel-Grip Chin Up demonstrationPlay Narrow Parallel-Grip Chin Up demonstration
5 sets, 4-6 reps, (rest 120s)
A1 4011 Rest 120 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
5 sets, 4-6 reps, (rest 120s)
A2 4110 Rest 120 seconds before A1
Time between exercises: 60s
Show Alternative Exercises
Circuit
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
5 sets, 6-8 reps, (rest 120s)
B1 3012 Rest 120 seconds before B2
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5 sets, 6-8 reps, (rest 120s)
B2 32x0 Rest 120 seconds before B1
Time between exercises: 60s
Show Alternative Exercises

Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
4 sets, 8-10 reps, (rest 60s)
2011
Time between exercises: 60s
Show Alternative Exercises
Cable Row to Neck demonstrationPlay Cable Row to Neck demonstration
4 sets, 8-10 reps, (rest 60s)
2012 It has to be seated.
Time between exercises: 60s
Show Alternative Exercises

Circuit
Chin-up demonstrationPlay Chin-up demonstration
3 sets, 6-8 reps, (rest 120s)
A1 30x0 Rest 10 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
3 sets, 8-10 reps, (rest 120s)
A2 30x0 Rest 10 seconds before A3
Time between exercises: 60s
Show Alternative Exercises
45-Degrees Lat Pulldown demonstrationPlay 45-Degrees Lat Pulldown demonstration
3 sets, 10-12 reps, (rest 120s)
A3 20x0 Rest 10 seconds before A4
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
3 sets, 12-15 reps, (rest 120s)
A4 20x0 Rest 10 seconds before A5
Time between exercises: 60s
Show Alternative Exercises
Iron Cross Lat Pull Down demonstrationPlay Iron Cross Lat Pull Down demonstration
3 sets, 15-20 reps, (rest 120s)
A5 10x0 Rest 120 seconds before repeating a cycle.
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/12/2018, UTC


Last Updated: 5/20/2020, UTC

Similar Workouts

More Workouts by Nemanja Matovic

Create a free workout plan with AI

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