Build, Strengthen, & Define Your Back With the Back Attack Workout

Hi everyone and welcome to the back attack workout! This workout is comprised of 4 exercises done in a super set format. The workout is extremely challenging and is geared toward helping you build, strengthen and define all your back muscles.

There are two parts to this workout and each part is completed in a super set format. This mean that in part 1, there are two exercises that you will perform one after the other. You will then take a 1 minute break and repeat the two exercises. In order to complete part 1, you must finish 4 super sets of the two exercises specified in part 1. Part two of this back attack workout is the same format as part 1 except that there are two different exercises.

Below are the exercises for this workout.

Part 1 - Perform 4 Sets of the 2 Exercise Combo Taking Only 1 Minute Rest Between Sets
Exercise 1: Twisting Pull Up
As Many Reps As You Can to Failure
Exercise 2: Physioball Pull Over Crunch
12 Reps

Part 2 - Perform 4 Sets of the 2 Exercise Combo Taking Only 1 Minute Rest Between Sets
Exercise 1: Thumbs Up Pushups
As Many Reps As You Can to Failure
Exercise 2: Dumbbell or Kettle Bell Side Lunge Row
12 Reps to Each Side of Your Body

Twisting pull ups and thumbs up push up are definitely the most challenging exercises in this work out (especially the thumbs up pushups!). Focus yourself on each rep to get maximum contraction of your muscles and to try and perform negatives on the way down.

This is an excellent back workout that can be done quickly and efficiently in the gym or at home and I encourage you to try it and implement it into your workout over the coming 3 to 4 weeks. Once this period is over you are going to want to switch up your back routine and focus on some other exercises. Its important to switch up your workout routines frequently but don't think that you can never do this workout again. On the contrary, you are going to want to keep and use it a few weeks down the track as it will once again add a new variety to your workout.

Don't limit yourself to adding variety strictly to your back workout. For maximum body development, you are going to want to continually add variety to all your workouts. For this reason, I suggest you make a plan of what you wish to achieve over a few weeks or few months and mark down your fitness goals. From there you can then find yourself a workout and nutritional program geared towards your goals.

Every few weeks, your workouts should vary in rep tempo and rep counts as well as they should move in and out of non circuit training back into circuit training mode. This will then maximize your lean muscle gains and strength gains and insure you are burning as much fat as possible in order for you to develop a lean, muscular and ripped physique.


For a free video demonstration of the exercises presented above, please follow the link: Ultimate Back Workout. For more information on the most effective workout training plan, packed with over 60 different fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body with dramatic results achieved in just 90 days in the most efficient way possible, please follow the link: Ultimate Workout Program [http://newbodydimension.com/get-ripped/]. Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.

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