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.
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Rating:
 Unrated
Created By:
aiden90 on May 13, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Back, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns155 lbs.1060
165 lbs.860
170 lbs.660
185 lbs.460
T-Bar Rows135 lbs.1060
140 lbs.860
150 lbs.660
One-Arm Dumbbell Bent-Over Rows50 lbs.1260
55 lbs.1060
60 lbs.860
Machine Pullovers80 lbs.1290
80 lbs.1290
80 lbs.1290
Seated Cable Rows110 lbs.1590
110 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
Deadlifts180 lbs.1090
200 lbs.890
210 lbs.690
230 lbs.490
Back
Cleans90 lbs.1090
100 lbs.890
105 lbs.690
Lower Back
Good Mornings55 lbs.1290
55 lbs.1290
55 lbs.1290
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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