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Description

Start your journey to sculpting an amazing back with this quick back attack. When you get it down and it becomes easy, try it two times in a row to get more reps in. All you need for this workout is a pair of light and moderate dumbbells and a chair or bench.


Exercises

Set 1: 2 rounds
Boxer Fist Reaches
Effort: Light
Boxer Fist Reaches
10 reps
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
12 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
15 seconds
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
12 reps
Rest
Rest
20 seconds

Set 2: 1 round
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Transition
Transition
10 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps

Workout Discussion

10 May
Love this workout. You can definitely feel it after!
28 Mar
I love back attack

Appears In



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