Free personalized workout plan

Back Attack

By Nemanja Matovic

Experience

Advanced (3+ years)

Days per week

3 days

Time

38 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Powerbuilding (Male)
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 mu

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Equipment

Cable, Dumbbell, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

38 minutes

Genders

Male

Days per week

3 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Powerbuilding (Male)
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 mu

Show More

Equipment

Cable, Dumbbell, Other, Pull up bar

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

Week 1


Chest and back

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ExerciseSetsRepsRestNotes
1A. Narrow Parallel-Grip Chin Up5 sets4 - 6 reps120s
A1 4011 Rest 120 seconds before A2
1B. Weighted Chest Dip5 sets4 - 6 reps120s
A2 4110 Rest 120 seconds before A1
2A. One-Arm Bent-Over Dumbbell Row5 sets6 - 8 reps120s
B1 3012 Rest 120 seconds before B2
2B. Incline Dumbbell Press
Incline Dumbbell Press
5 sets6 - 8 reps120s
B2 32x0 Rest 120 seconds before B1

ExerciseSetsRepsRestNotes
1. Neutral Close Grip Lat Pull Down4 sets8 - 10 reps60s
2011
2. Cable Row to Neck
Cable Row to Neck
4 sets8 - 10 reps60s
2012 It has to be seated.

ExerciseSetsRepsRestNotes
1A. Chin-up
Chin-up
3 sets6 - 8 reps120s
A1 30x0 Rest 10 seconds before A2
1B. Neutral Close Grip Lat Pull Down3 sets8 - 10 reps120s
A2 30x0 Rest 10 seconds before A3
1C. 45-Degrees Lat Pulldown3 sets10 - 12 reps120s
A3 20x0 Rest 10 seconds before A4
1D. Wide-Grip Lat Pulldown3 sets12 - 15 reps120s
A4 20x0 Rest 10 seconds before A5
1E. Iron Cross Lat Pull Down
Iron Cross Lat Pull Down
3 sets15 - 20 reps120s
A5 10x0 Rest 120 seconds before repeating a cycle.

Date Created: 12/12/18, 8:05 PM


Last Updated: 5/20/20, 2:21 AM

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