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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.

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. (see back exercises)
  3. Aim to improve at least one aspect of your workout each week.


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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