Back Attack Series – Part 1

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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


 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 


We suggest you refer to’s amazing exercise database for full video tutorials.  That can be found here:

** 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.