Beginner Back Workout

Back for Beginner

Welcome to the beginner back workout. This workout has been designed for new lifters looking to build some muscle and size on their back. It comprises of 7 sets and 3 exercises, and hits all major back muscles.

This workout should be performed once per week only to allow for adequate recovery.

Training Level: Beginner
Days Per Week: 1
Target Gender: Male & Female

Workout Notes:

  1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
  2. Strict technique on all exercises.
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Back Workout
Exercise Sets Reps
Front lat pulldown 3 15-12-10
Seated rows 2 10
One arm dumbbell row 2 10


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