Back Attack

By Brianna Williams

	Intermediate (2-3 years)
	45 minutes/day
	Build Muscle, Tone Body
	Lat Pulldown Cable Machine, Single Grip Handle Strap, Lat Pulldown Bar, Loop Bands, Pull up bar, T-Bar Row Machine Show More

Average Exertion

Average Cardio Intensity

The intent of this workout is to build and tone the lats and middle back. The first 2 exercises are for lat activation.

Description

Day 1

Exercise	Sets	Reps	Rest
1.One Arm Lat Pulldown See Exercise Notes	2 sets	20 reps	60s
2.45-Degrees Lat Pulldown	4 sets	12 reps	60s
3.Resistance Band Assisted Pull Up (From Foot)	4 sets	12 reps	60s
4.Banded Machine T-Bar Row	4 sets	12 reps	60s
5.Close-Grip Front Lat Pulldown	4 sets	12 reps	60s

Date Created: 12/23/2018, UTC

Last Updated: 5/20/2020, UTC

Similar Workouts

Back Workouts: 8 Min Back Workout With Scott Herman
Chris Davis
GoalsBuild Muscle, Gain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time38 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Barbell, Straight Bar Attachment
Back and Biceps Sarcoplasmatic Hypertrophy
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceIntermediate (2-3 years)
Time56 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Hi-Lo Pulley Cable Machine, T-Bar Row Machine, Smith Machine, Hammer Bar
500 Rep Back Workout
Brianna williams
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time71 minutes
Workout TypePull
Days Per Week1
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Loop Bands, Pull up bar, Row Cable Machine, Tricep Rope Attachment, Barbell, Triangle Lat/Low Row Attachment, Landmine
Lats for Upper Body Size Workout
Julie Michaelson
GoalsBuild Muscle
ExperienceAdvanced (3+ years)
Time56 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentPull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Hi-Lo Pulley Cable Machine
Pre-exhaustion Biceps for Back 1
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time64 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 2 x Dumbbell, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Hi-Lo Pulley Cable Machine, Incline Bench, Straight Bar Attachment, T-Bar Row Machine
Wide Back Workout
Brianna Williams
GoalsBuild Muscle
ExperienceAdvanced (3+ years)
Time49 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentLat Pulldown Cable Machine, Single Grip Handle Strap, Pull up bar, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Lat Pulldown Bar, Barbell, 1 x Dumbbell

See More Similar Workouts

More Workouts by Brianna Williams

Biceps & Triceps
Brianna Williams
GoalsTone Body, Build Muscle
ExperienceIntermediate (2-3 years)
Time36 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentSeated Preacher Bicep Curl Machine, EZ Bar, Flat Bench, Barbell, Preacher Curl Bench, Chair, Bodyweight, Rope Cable Machine, Straight Bar Attachment, Lat Pulldown Cable Machine
Back Workout
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time48 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, Loop Bands, Pull up bar, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Reverse Hyper Bench
Building Your Core
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time49 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentPull up bar, Bodyweight, 1 x Dumbbell, Mini Loop Bands
Shoulders & Triceps
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time43 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentMini Loop Bands, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Single D-Handle Attachment, EZ Bar
500 Rep Back Workout
Brianna williams
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time71 minutes
Workout TypePull
Days Per Week1
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Loop Bands, Pull up bar, Row Cable Machine, Tricep Rope Attachment, Barbell, Triangle Lat/Low Row Attachment, Landmine
500 Rep Biceps/Triceps Workout
Brianna Williams
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time61 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, Preacher Curl Bench, Chair, Bodyweight, Lat Pulldown Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, EZ Bar, Decline Bench

See More More Workouts by Brianna Williams

More workouts like this

Women's Build Muscle, Men's Build Muscle, Women's Tone Body, Men's Tone Body

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan