BACK ATTACK

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

FitClick on October 29, 2009

Users:

121 (Find someone using this workout plan)

Comments:

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
	105 lbs.	4	60
T-Bar Rows	75 lbs.	10	60
	80 lbs.	8	60
	85 lbs.	6	60
One-Arm Dumbbell Bent-Over Rows	30 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
Machine Pullovers	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Seated Cable Rows	65 lbs.	15	90
	65 lbs.	15	90
Wide Grip Front Chin-Ups	-	20	90
	-	20	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	110 lbs.	10	90
	120 lbs.	8	90
	120 lbs.	6	90
	130 lbs.	4	90
Back
Cleans	55 lbs.	10	90
	55 lbs.	8	90
	60 lbs.	6	90
Lower Back
Good Mornings	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

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