Free personalized workout plan

Back Attack

By Nemanja Matovic

Experience
Advanced (3+ years)
Time
38 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength, Powerbuilding
Equipment
Cable, Dumbbell, Other, Pull up bar
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! 

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Workout Overview


Chest and back

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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
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Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
5 sets, 4 - 6 reps, (rest 120s)
A2 4110 Rest 120 seconds before A1
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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
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Incline Dumbbell Press
5 sets, 6 - 8 reps, (rest 120s)
B2 32x0 Rest 120 seconds before B1
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Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
4 sets, 8 - 10 reps, (rest 60s)
2011
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Cable Row to Neck
4 sets, 8 - 10 reps, (rest 60s)
2012 It has to be seated.
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Circuit
Chin-up demonstrationPlay Chin-up demonstration
3 sets, 6 - 8 reps, (rest 120s)
A1 30x0 Rest 10 seconds before A2
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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
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45-Degrees Lat Pulldown demonstrationPlay 45-Degrees Lat Pulldown demonstration
3 sets, 10 - 12 reps, (rest 120s)
A3 20x0 Rest 10 seconds before A4
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Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
3 sets, 12 - 15 reps, (rest 120s)
A4 20x0 Rest 10 seconds before A5
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Iron Cross Lat Pull Down
3 sets, 15 - 20 reps, (rest 120s)
A5 10x0 Rest 120 seconds before repeating a cycle.
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Date Created: 12/12/2018, UTC


Last Updated: 5/20/2020, UTC

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