Back Attack

Back Attack
January 19
08:00 2015

When it’s gym time you have to work hard, and hit it hard.

And I’m sure your going to hit it hard with these 5 exercise, I’m not a big back lover, and with my new program I actually only have 1 day for my back, but 1 back attack is enough for me at this time, I have some problems with my chest, it’s not easy for me to grow a big nice round chest, so if you have the same problem then use my program.

And it’s only because my chest is not so great as my back and arms I have 2 days with chest and 1 for my back, normally I have 2 days with back, and about 4 weeks ahead I will start to have it again.

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Killer Back Program.

  • Lat pulldown
  • ‘’Low lbs, high reps’’ 3 set with 15 reps
  • seated v-bar rows
  • 4 set 10 reps, 8 reps, 6 reps, ‘’last set’’ 12- 15 reps. Really push yourself
  • Barbell low row
  • 4 set 10 reps ‘’last set’’ 12-15 still give it all you got!
  • Dumbbell bent-over row
  • 3 set 10 reps
  • Deadlift
  • 4 set 10 reps ‘’last set’’ 12-15 reps

GO KILL’IT! No excuses, I can do it and  you can definately do it to!


That was the advice of this week.

Next week will I bring you guys some motivation, and that’s one of the recently I’m keep moving closer to my goal every single day.19



Stay positive, hungry and dedicated.


About Author

Royal Body

Royal Body

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