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Back Attack – Gym Workout

Today’s workout is all back focused and wraps up with a work capacity burn out. The first two exercises are designed to capitalize on strength building- so try to go as heavy as possible, but not to complete failure. The next two are geared towards hypertrophy with higher reps, so the weight load will naturally decrease while the reps increase. Try to keep the weight load difficult but doable. The last group of exercises is designed with muscular endurance in mind, so again the weight load will need to be lightened to hit all 20 reps. Finally, the workout closes with a fun work capacity that will be sure to test your limits after already putting in all that WORK!

Get after it!

Back Attack 

  • Bent Over Barbell Row  – 5 sets x 5 reps
    • Rest 2 minutes between sets
  • Single Arm Dumbbell Row  – 5 sets x 5 reps
    • Rest 2 minutes between sets
  • Close Grip Seated Cable Row – 5 sets x 10 reps
    • Rest 90sec between sets
  • Wide Lat Pulldown – 5 sets x 10 reps
    • Rest 90sec between sets
  • Straight Arm Rope Pulldown – 5 sets x 20 reps
    • Rest 60sec between sets
  • Cable Rope Face Pulls – 5 sets x 20 reps
    • Rest 60sec between sets

Work Capacity Cash Out

5 Rounds For Time

  • 20 cals on Row Machine
  • 20 Double Heavy Rope Slams

 

Interested in more? Would you like video demonstrations for the listed exercises? How about weekly accountability? Our programs are delivered via the AB’s Fitness App that includes all of the above, access to our exclusive fitness community where you can ask us questions, share your progress and more! 

Check out all of our AB’s Fitness App Based programs here!

Save the photo below to take this workout with you!