BACK ATTACK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.5/5.0
Created By:
FitClick on October 29, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Lower Back
Description
Focused on strengthening the small muscles to bring stability to your spine, this back routine is a good strengthening plan to help you break through a plateau.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns90 lbs.1060
95 lbs.860
100 lbs.660
105 lbs.460
T-Bar Rows75 lbs.1060
80 lbs.860
85 lbs.660
One-Arm Dumbbell Bent-Over Rows30 lbs.1260
30 lbs.1060
35 lbs.860
Machine Pullovers50 lbs.1290
50 lbs.1290
50 lbs.1290
Seated Cable Rows65 lbs.1590
65 lbs.1590
Wide Grip Front Chin-Ups-2090
-2090
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts110 lbs.1090
120 lbs.890
120 lbs.690
130 lbs.490
Back
Cleans55 lbs.1090
55 lbs.890
60 lbs.690
Lower Back
Good Mornings30 lbs.1290
30 lbs.1290
30 lbs.1290
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

Workout routine comments

From what i see in this routine its all upper back and maybe part of the middle back. U can also do pull ups in te hammer curl position if available. I love dat one :)
 
January 20, 2011 at 1:07pm
i have a treadmill, nordic track bike, olympic weight bench(with heavy weights that seems attached), stability ball, 5lb dumbbells(2) and a 25lb dumbbell... What can I do?
 
September 12, 2010 at 10:48am
I don't have heavy enough weights for this
 
September 7, 2010 at 6:40pm

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