Home » Workout Plans » Goodbye Back Fat

This workout is all about hard work and lots of reps! Who wouldn’t want to say goodbye to their back fat?!?

Do 10-12 reps on each exercise for 3-4 sets.

One Arm Dumbbell Row

Back Fly

  • Lie stomach down on bench. Bring hands shoulder width apart holding the dumbbell’s. Raise arms to be in line with shoulders and slowly lower. This is a hard exercise so make sure not to go to heavy on this one

Arm Jabs

  • With light weight in hands, shadow box for 45-seconds. 10 seconds rest and repeat with opposite arm leading

Bodyweight Wide Grip Pull Ups (until failure, assisted or unassisted)

Barbell Row (you can also do this row with a sandbag)

Seated Row (this can also be done with a band attached to a wall or pole

Arm Jabs

  • With light weight in hands, shadow box for 45-seconds. 10 seconds rest and repeat with opposite arm leading

One Arm Cable Row (this can also be done with a band)

Lat Pull Down

Close Grip Pull Ups (until failure)

Arm Jabs

  • With light weight in hands, shadow box for 45-seconds. 10 seconds rest and repeat with opposite arm leading

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