Back Attack

Example- Back Workout
Disclaimer: This workout is not for everyone and should be modified accordingly.
Contact me if you have a question about a specific exercise!

 Example pictures/videos coming soon!  

(20-30 lb bar) "Barbell rows"
Grip on top of bar, bend knees, bar in front, lift to chest; focus on squeezing your back muscles.
Grip under the bar and repeat the steps above. 
3 x 12

"Lat pull downs"
3 x 12    

"Dumbbell (overhead) lifts"   (bench work)
4 x 10 

Hyperextension bench
Lower back
(10-25lb plate)
3 x 12

Cable machine
(Low) "Rope pulls"
 4 x 10  

Cable machine
(Mid)
"Handle pulls"
Squat and pull handle towards chest, squeezing your back, then release back out and repeat.    
4 x 10   


"Assisted pull ups"
Use the different grip variations.
4-5 x 8

"Dead lifts" 
Lower back
3 x 12

Cable machine
"Rope pull through"
Lower back
Face away from the cable machine and stand shoulder width apart. Take the rope between your legs, bend over keeping back flat, knees slightly bent. Pull the rope up towards the ceiling, arms straight, all while standing up. Squeeze your glutes as your straightening your back.

I definitely have more to share, so.....
Stay tuned for more "back" exercises including pictures and videos on how to use them!