Program Introduction:
Welcome to the first part of the Back Attack series. The focus for this workout is on lifting heavy and with high volume
Yes, a nice back can give you a nice V-Taper which will make your waist look smaller, but having a strong back is also a necessity from a functional standpoint. For example: an exercise such as the Face Pull will help strengthen those upper back muscles which tend to become weakened from sitting at a desk all day and causes rounded shoulders. Did you know that your lats are also a part of your core musculature? Back muscles help to provide stabilization to the spine.. Having a strong back will also improve performance whether you’re lifting, running, or cycling. By the end of this workout you should be at ABSOLUTE fatigue…so lift heavy and ATTACK THAT BACK.
Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
| Exercise Name | Reps | Sets | Weight and Notes | Tempo | Rest |
| Straight Sets | |||||
| Inverted Row |
S1- 5r S2 -5r S3 -5r S4 -5r |
4 | 2/0/2 | 45s | |
| Lying T-Bar Row |
S1 – 10r S2 – 10r S3 – 10r S4 – 10 S5 – 10 |
5 | 2/0/2 | 60-80s | |
| Face Pulls |
S1 – 15r S2 – 15r S3 – 15r |
3 | 2/1/2 | 45s | |
| Reverse Grip Bent-Over Row |
S1 – 10r S2 – 10r S3 – 8r S4 – 12r |
4 | 4/1/2 | 60s | |
| Hammer Iso Row Machine |
S1 – 15r S2 – 15r S3 – 15r |
3 | You may not have this specific machine in your gym. Look for a machine that says Iso-Row at your facility | 4/0/2 | 45s |
| Bent Over One-Arm Long Row |
S1- 10r S2- 10r S3 – 8r S4 – 8r S5 – 6r |
5 | Make sure that you keep your shoulders away from your ear. Concentrate on squeezing your back muscles as you lift the bar. | 2/0/2 | 60-80s |
| Seated Cable Row |
S1 -12r S2 – 10r S3 – 8r S4 – 10r S5 – 12r S6 – AMRAP |
6 | By this point, you should be fatigued. We want to get every bit of work out of those lats so make sure to do AS MANY REPS AS POSSIBLE. | 4/0/2 | 60s |
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.