Back to Back Back Attack Workout

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Hi everyone and welcome to the back to back 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. Be sure to check out the video above if you are unsure or unfamiliar on how to perform these exercises.

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.

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This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.

This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!

This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program