Bringing Sexy “Back” 🏋🏾‍♀️

by Daejah M.

1 athletes joined

Program Description

To be comfortable in that backless dress and do a few pull ups

Program Overview

Level
Novice
Goal
Muscle & Sculpting, Bodyweight Fitness, Athletics
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
40 minutes
Created
Apr 10, 2025 08:51
Last Edited
Apr 19, 2025 04:58

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Pull-Up (Band)

3

8 reps

-

2

Lat Prayer

3

12 reps

-

3

Wide Grip Lat Pulldown

3

10 reps

-

4

Pendlay Row

3

12 reps

-

5

Kettlebell Gorilla Row

3

12 reps

-

6

Incline Walk (treadmill)

1

10 mins

-

Day 1

1

Pull-Up (Band)

3

8 reps

-

2

Lat Prayer

3

12 reps

-

3

Wide Grip Lat Pulldown

3

10 reps

-

4

Pendlay Row

3

12 reps

-

5

Kettlebell Gorilla Row

3

12 reps

-

6

Incline Walk (treadmill)

1

10 mins

-

Day 2

1

Light Jog

1

30 mins

-

Day 2

1

Light Jog

1

30 mins

-

Day 3

1

T-Bar Row

3

10 reps

-

2

Face Pull

3

12 reps

-

3

Arnold Press

3

10 reps

-

4

Pull-Up (Band)

3

8 reps

-

5

Hang Clean

3

10 reps

-

6

Stair Climber

1

10 mins

-

Day 3

1

T-Bar Row

3

10 reps

-

2

Face Pull

3

12 reps

-

3

Arnold Press

3

10 reps

-

4

Pull-Up (Band)

3

8 reps

-

5

Hang Clean

3

10 reps

-

6

Stair Climber

1

10 mins

-

Day 4

1

Jog

1

25 mins

-

Day 4

1

Jog

1

25 mins

-

Day 5

1

Pull-Up (Band)

3

8 reps

-

2

High Row

3

10 reps

-

3

Bicep Curl (Cable)

3

10 reps

-

4

Inverted Row

3

10 reps

-

5

Single Arm Iso Row

3

10 reps

-

6

Incline Walk (treadmill)

1

10 mins

-

Day 5

1

Pull-Up (Band)

3

8 reps

-

2

High Row

3

10 reps

-

3

Bicep Curl (Cable)

3

10 reps

-

4

Inverted Row

3

10 reps

-

5

Single Arm Iso Row

3

10 reps

-

6

Incline Walk (treadmill)

1

10 mins

-

Day 2

1

Light Jog

1 Set

30 mins

-

Day 4

1

Jog

1 Set

25 mins

-

Day 1

1

Pull-Up (Band)

3 Sets

8 Reps

-

2

Lat Prayer

3 Sets

12 Reps

-

3

Wide Grip Lat Pulldown

3 Sets

10 Reps

-

4

Pendlay Row

3 Sets

12 Reps

-

5

Kettlebell Gorilla Row

3 Sets

12 Reps

-

6

Incline Walk (treadmill)

1 Set

10 mins

-

Day 3

1

T-Bar Row

3 Sets

10 Reps

-

2

Face Pull

3 Sets

12 Reps

-

3

Arnold Press

3 Sets

10 Reps

-

4

Pull-Up (Band)

3 Sets

8 Reps

-

5

Hang Clean

3 Sets

10 Reps

-

6

Stair Climber

1 Set

10 mins

-

Day 5

1

Pull-Up (Band)

3 Sets

8 Reps

-

2

High Row

3 Sets

10 Reps

-

3

Bicep Curl (Cable)

3 Sets

10 Reps

-

4

Inverted Row

3 Sets

10 Reps

-

5

Single Arm Iso Row

3 Sets

10 Reps

-

6

Incline Walk (treadmill)

1 Set

10 mins

-