*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.
**You can find all of our previous UPWODs here.
Throw a little WIDTH on your back. Today I’m unleashing a slightly unconventional back workout that features a number of exercises that you likely won’t see paired together elsewhere.
UPWOD Nº8 primarily targets the back, but places an additional emphasis on the LATS. The lats, of course, are large muscles that connect with your shoulders, run down the sides of your back, and when developed, give the appearance of a wide, V-shape from behind.
Think of them as BAT WINGS. Plus, you’ll also hit the rear delts, teres muscles, and rhomboids in the upper back, which combined, give the appearance of a ripped, undulating, sexy back.
In addition to a back and lat workout, UPWOD Nº8 crushes and compresses the core, and actively works to chisel out a flat, defined set of abs. You’ll top everything off with a quick rowing HIIT session to burn out your back and dig into stubborn fat stores after a few days without cardio.
[UPWOD Nº8] The LAT ATTACK Workout —
Back, Lats, Abs, & HIIT
Bonus info for each exercise:
- 1. Barbell Pause Deadlifts — the motion is exactly the same as regular deadlifts, but pause for 2 seconds—and squeeze the hell out of your abs—on the way down when you reach a 45º angle. That’s about halfway down.
- 2. [SUPERSET] Meadows Barbell Rows + 1-Arm Barbell Rows — stick one end of a barbell in a land mine, the inside of a weight plate, or a corner to anchor it. For meadows rows, stand perpendicular to the bar and pull up into your rear deltoids — your lats drive the movement. For 1-arm barbell rows, rotate around so that you’re parallel to the bar and row up normally. For both movements, keep your core tight, lower the bar down to a full extension, and SQUEEZE your lats at the top.
- 3. [SUPERSET] Pull Ups + Cable Lat Pushdowns — do 12 regular pull ups. If you can’t do pull ups, replace with lat pulldowns. For lat pushdowns, use a bar or rope cable attachment set as high as possible. Make sure to contract your lats and keep your arms straight throughout the movement. Press the bar all the way down.
- 4. Horizontal Cable Rows — use the triangle handle attachment and set the cable stack so that it’s in-line with the middle of your back. Keep your core tight and back flat and row the handle into your upper abs. Squeeze 1 second and release.
- 5. [SUPERSET] Lat Pulldowns + Wide Grip Lat Pulldowns — do 12 lat pulldowns with a normal grip, move your hands out as wide as possible, and immediately do 12 more reps.
- 6. [CIRCUIT SET] Bicycle Crunches + Planks + Side Planks + Reverse Crunches + Leg Lifts — do each ab exercise in order without rest. Burn through the circuit as quickly as possible, rest, and then repeat a second time.
- 7. [HIIT] Rowing Machine Intervals, 1000M — row a 1000m sprint as fast as possible. Rest and repeat a second time.