Back Attack With a Little Rear Delt Vol 2

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Program Introduction:

Welcome to the second installment of Back Attack. As we discussed last time, training the back is crucial for optimum performance as well as spinal support and posture.  This month we have also included some Rear Delt work at the end of the workout to help enhance posture and train an often neglected area. Enjoy this Back attack and this month not only challenge yourself with the weight you are lifting, but pay attention to the tempo and work through the entire range of motion.

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
Inverted Row/Body Row S1 – 5r
S2 – 10r
S3 – 15r
S4 – 20r
 4 Bodyweight. Move quickly and take minimal rest between sets.

Fast Paced

30s Btw Sets
Olympic T-Bar Row S1 – 12r
S2 – 10r
S3 – 8r
S4 – 10r
S5 – 12r
5 Pyramid Set. Increase for s1 to s3, decrease for s4 and s5 using the previous weights from s2 and s1.  2/0/2  60 to 80s Btw Sets
1 Arm Cable Row S1 – 12r
S2 – 10r
S3 – 8r
S4 – 6r
4 Single arm row, can be standing or seated. Increase weight with each set – WATCH YOUR TEMPO! 2/1/4
2 Pull, 1 Hold, 4 Return
60-70s Btw Sets

Super Set #1

Reverse Grip Lat Pull Down S1 – 15r
S2 – 10r
S3 – 12r
S4 – 8r
4 Increase weight for each set. 2/0/2 No Rest
Wide Lat Pulldown S1 – 12r
S2 – 10r
S3 – 8r
S4 – 6r
4 Increase weight for each set. 2/0/2 60-70s Btw Sets

Straight Set – No Super Sets

Cable Reverse Fly S1 – 20r
S2 – 15r
S3 – 12r
3 Increase weight for each set. 2/1/2
2 Open
1 Hold
2 Close
45-60s Btw Sets
Barbell Rear Delt Row S1 – 12r
S2 – 10r
3 Use a moderate to heavy weight increasing with each set. Final set go to failure using same weight as S2. 2/0/2 45-60s Btw Sets


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.