Do you have too much back fat? Don’t feel confident in backless dresses? Don’t worry, we have you covered!

The Sexy Back & Arms plan targets you build more muscle which in turn helps you burn more fat!

Workout Summary

  • Women
  • Back & Arms
  • Sessions: 1x per week
  • 6 Weeks
  • Fat Loss
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance
Session Duration
45-60 Minutes

Training Schedule

This program should be used 1x per week with your current training program or given its own training day.

Example below:

  • MON - Back & Arms
  • TUE - Legs & Glutes
  • WED - Rest Day
  • THU - Full Body
  • FRI - Rest
  • SAT - Abs
  • SUN - Rest Day

Training Notes

For the best results always use a weight heavy enough to make your last rep feel impossible.

Recommended Supplement Stack

Supplementation is not compulsory to see results with our programs and plans. However, we recommend them for those who continue to struggle to get an adequate amount of nutrients from their nutrition.

  • Whey or Vegan Protein Isolate
  • Multi-Vitamins
  • BCAA's

Week 1-3

Warm-up program:

moderate pace

TOTAL TIME: 10 MINUTES

equipment:  X-TRAINER/ELLIPTICAL MACHINE

Main Session:

SETS: 4

REPS: 15

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) BARBELL DEADLIFT

2) SEATED ROW MACHINE

3) LAT PULL DOWN (WIDE GRIP)

4) REAR DELT FLYES

5) BICEP CURLS

End Cardio:

running

total time: 5 MINUTES

Equipment: treadmill

Week 4-6

Warm-up program:

INTERVALS: 1min fast/ 1min steady

TOTAL TIME: 10 MINUTES

equipment: X-TRAINER

Main Session:

SETS: 5

reps: 12

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) BARBELL DEADLIFT

2) Push Ups

3) LAT PULL DOWN (REVERSE GRIP)

4) OVERHAND BARBELL ROW

5) SINGLE ARM ROW

End Cardio:

jogging

total time: 8 MINUTES

equipment: TREADMILL

Are You TAGGING Your Gains on SOCIAL MEDIA??

Putting your goals and progress out to the world is one way to keep you motivated and consistent. We are here to help and love shouting out your progress, tips and comments to our IG Community.

Tag @MrandMrsMuscle and Hashtag #MrandMrsMuscle in your story or feed posts to feature!