The Complete Workout Guide: How to Get Rid of Back Fat in the Next 90 Days

You thought you will never gain back fat, didn’t you?

You’ve gained some weight and you can notice that on your back.

Let me say one thing: It’s not the end of the world.

I won’t lie it’s harder to get rid of it, but I know you are up for the challenge!

This whole “how to” post is all about your back fat.

When a problem pops up you need to do your best to find the proper solution.

I’ve tried to complete a full training resume for all of you to get that fat off your back.

I’m sharing this with you because 3 months ago my friend approached me saying that she messed up really bad.

I thought she killed someone or cheated her boyfriend, but turns out to be something else.

She completely forgot to pay attention on her back and it’s all messed up.
I did some research and completed the final training resume just for her.

Here we are now, 90 days later, and she is happy again.

That being done, I said to myself why not sharing this with all of you?

Who doesn’t want to look fit from any angle?

Let’s get it on!

First Month

Week 1

It’s important for you to prepare your body for what’s coming for the next 3 months.

Starting with something basic or as they say Beginner’s exercises is always the best.

I know you seek immediate results, but you just have to work to see them!

For beginner’s level do it like this:

– Perform every round for 1 minute with 45 seconds rest between rounds.

Day 1: Reverse Fly (Beginner’s Level – 4 Rounds)

Day 2: Standing Twist (Beginner’s Level – 4 Rounds)

Day 3: Alternating Superman (Beginner’s Level – 4 Rounds)

Day 4: Rest day or Yoga

Yes, you have to have a rest day. My friend was doing yoga because it helped her spiritually and helped her tighten up those loose ends on her body.

It came up pretty well!

Day 5: Seal Jumping Jacks (Beginner’s Level – 4 Rounds)

Day 6: Bent-Over Dumbbell Rows with a Twist

Day 7: REST

It’s Sunday, so go out for a walk with you family or friends!

Week 2

It’s time for updating the tempo a little bit.

– Perform every exercise for 1 minute and rest 30 seconds between rounds

Day 1: Mix Day 1 and Day 2 from Week 1

Day 2: Mix Day 2 and Day 3 from Week 1

Day 3: Yoga

Day 4: Mix Day 3 and Day 4 from Week 1

Day 5: Mix Day 4 and Day 5 from Week 1

Day 6: Mix Day 5 and Double Day 6 from Week 1

Day 7: Deserved REST!

Week 3:

Are you up for a bigger challenge?

– Increase the tempo and rest 15 to 20 seconds between rounds.

Do Week 2 all over again with the new increased tempo.

How do you feel so far?

Is your back getting tighter?

In case you forgot, it’s still important to keep your diet healthy. Don’t think that if you exercise your back the fat will vanish right away if you eat whatever you want.

Change your daily habits and keep up with healthy food.

It’s really important for you to get rid of the back fat in your kitchen.

Ready for week 4?

Week 4:

Congratulations for holding up this far!

You are on the right track for losing the back fat.

Now, let’s do another mix before we change the exercises.

This time, I want you to reduce the rest time to 15 seconds and bring in the cardio in play.

The cardio could be running, fast walking or riding a bicycle.

Day 1: Mix Day 6 and Day 1 from Week 1

Day 2: Mix Day 5 and Day 5 from Week 1

Day 3: Mix Day 4 and Day 4 from Week 1

Day 4: Yoga

Day 5: Cardio

Day 6: Do the ultimate finish: Mix Day 1, 2, 3, 4, 5, 6!

Day 7: Celebrating REST day.

Month 2

Now you are ready to change the routine.

It’s important for you to do some variations.

BTW, are you keeping your diet healthy?

Make sure you remember all exercises because you will need them through this month.

You are already prepared from month 1 so let’s see what kinds of challenges are “hidden” in this month.

Let’s go:

Week 1:

You’ll need 2-4 sets of dumbbells, chair, exercise ball, interval timer and a yoga mat.

Day 1:

Complete 3 circuits of these exercises you will see below. 12 reps rounds up one exercise.

10 seconds rest between exercises.

The rest period between circuits is 30 seconds.

Warm up: Seal jumps – 20 reps (perform once)

Bent-Over Row – 12 Reps

– 10 seconds rest

Single Arm Dumbbell Rows – 12 reps each arm

– 10 seconds rest

Push-Ups – 20 reps

– 30 seconds rest

Do it all over again for 2 more times!

Here are the videos that will help you make the exercises. Watch them before you start:

Bent-Over Row

Single Arm Dumbbell Rows

Push Ups

Day 2: Fat Burning Workout (Tabata Intervals)

The proper formula:

– Complete the whole routine 2 times

– 20 Seconds for an exercise + 10 seconds rest = 30 seconds

– 30×8=240 seconds/60 seconds = 4 minutes

– 4 minutes x 2 times = 8 minutes



Day 3: Yoga

Day 4: REST

Day 5: Back and Shoulder Workout (4 Circuits)

Warm up: Seal Jumps – 20 reps (perform once)

Front Lateral Raises – 15 reps

– 10 seconds rest

Bent over Row – 15 reps

– 10 seconds rest

Push-ups – 25 reps

– 20 seconds rest

Upright Rows – 15 reps

– 10 seconds rest

Single Arm Rows – 15 reps each arm

– 30 seconds rest


Front Lateral Raises

Upright Rows

Day 6: Cardio

Day 7: REST

Do the same routine for Week 2, Week 3 and Week 4.

We have wrapped up month 2.

How do you feel?

Your back feels much better than when you first started working out right?

Now let’s head over the last 30 days and make everyone’s jaw drop.

Month 3

Tremendous work so far!

Your back fat is already screaming out.

It felt very comfortable sitting on your back for too long.

You made it pay for the struggle!

Now it’s time to make your back even tighter.

I have a list of 9 exercises you are going to do for this 30 days period.

Here are the exercises.

Close-Grip Chin-Up

Dumbbell Renegade Row

Dumbbell Shoulder Press


Straight Pull-Down

Side Plank with Row

Face Pull with External Rotation

Dumbbell Y-Raises

Standing Reverse Fly

What I want to see you doing is 10 reps of every exercise you see on this list.

Perform 3 sets with 15 to 30 seconds rest period between exercises.






Don’t forget that you need to have at least two days of rest (Day 4 and Day 7)

You can use Day 4 for Yoga.

Day 6 can be used for Cardio or the workout routine.

DON’T FORGET: Eat HEALTHY and Follow this Workout Routine!

See you back here in 90 days to share your results!

If your friends have the same back fat struggle, you can share this complete workout list with them by using the sharing buttons below.

They will love it.

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