Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout15-30 minutes
- Equipment RequiredCables, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
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:
- 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.
- Strict technique on all exercises. (see back exercises)
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routine:
| Beginner Back Workout | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Front lat pulldown | 3 | 15-12-10 |
| Seated rows | 2 | 10 |
| One arm dumbbell row | 2 | 10 |
31 Comments
I have a home gym with free weights and a bench with two olympic 45lb. bars. I work for a furniture distribution center and wanting to create a routine I can utilize with my work schedule for mass gains. Any suggestions? I work 4 9's and 4 hours on Friday.
you wont make gains with this,,,needs way more volume.the end!
When you pull, think about pulling your elbows back instead of pulling the weight with your hands. This can help.
I cannot feel my lats no matter what I do, I am pretty sure my form is OK on pull ups, though with proper form i can only do about 1 pull up, i cant really feel my lats on any back exercise. My shoulder blades are definitely pinched when I perform the exercises. Any tips for developing a good mind-muscle combination with the lats would be greatly appreciated, many thanks in advance.
A trick I used when I was a beginner was to pretend I was squeezing an orange with my armpits. Go ahead try it you'll feel your lats activating
Hi Steve,
I want to do pullups instead of seated rows. How many sets and reps should I do?
Thanks
" Not bad, but even for beginners there should be some lower back."
I agree wholeheartedly, I would add deadlifts to the routine, just be careful if you've never done them before, set your barbell so your bar is roughly 8-10 inches off the ground and use proper form, chin up, back straight and strong.
fat cutter is better or chromiun is better for reduction of fat bt not muscle
Not bad, but even for beginners there should be some lower back.
Hey Steve,
To which routine I can add the back workout to?
Arms? Chest? Shoulders?
Thanks for your help :)
Hi Ivan,
Back usually works well as a stand alone day, with something like biceps, traps and/or abs added on.
What would be good to replace front lat pulldown?
Hi Billy,
Pull ups, if you are able to perform them.
Dear Steve,
I can't find good replacements for the two exercises that require special equipment (i.e. the one with cables and the machine). Great question stated by Nick (above), I'd be grateful for a response!
Hi Per,
You can do pullups and barbell rows.
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I workout at home with a bench, barbell and dumbells. What could I swap lat pulldown for? Also I do not have a pull up bar, what would be the best alternative to this to build a wide back?
hey ive been doing gym for 6 months but due to high metabalism its hard to show my muscle gain im thinking of doing
Mon - chest
Tue- Back
Wed - Rest
Thurs- Legs
Fri - SHoulders and Arms
is this a gud routine?
also i was wondering should i do as many exercises for each muscle part
E.G Chest Flys, Incline, decline, flat <- Bar and dumbbells Alternate everyweek?
or should i stick to;
mon- chest and tri
tue-bak and bi
Wed- rest
thurs-Chest and Tri
Fri-Bak and bi
its hard to deside whether to ram a load of exercises for one muscle or a few exercises higher wieghts and reps and in desprated need of help
Thanks Chris
Hi Chris,
The split you are considering looks solid.
Heavy weights on basic exercises is always a good idea. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This will maximize results.
Here is an article I recommend on splits and training:
https://www.muscleandstrength.com/articles/the-ultimate-muscle-building-...
how much weight can i use in one arm dumbell row i'm beginner sir
Hi Kash,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
I do have the pull cables. So for the pulldowns, I replaced it with the resistance bands(wrapped around my pullup bar and sat on the floor to do these), and used resistance bands to do the seated rows (I wrapped them around the base of my bench and sat a good 8-10 feet away.) Are these adequate substitutes, or do you recommend something else?
Hi Bryce,
As long as you can increase the resistance of an exercise someway, somehow, the exercise is solid.
hloo sir...
I am a beginner In the gym..so how many sets are suitable for me in a day....
could you suggest an alternative exercise to the seated rows.
Barbell Rows are a great choice.
Are there many back exercises that beginners can do at home with only free-weights available?
Sure. Deadlifts, pullups, dumbbell rows and barbell rows. Can't go wrong with these 4.
You only do 2 warmup sets before the whole workout correct? So we would only do two warmup sets of pulldowns then go into the workout 5/2/2? We don't do a two set warmup of each exercise?
Like Rachel I just want to make sure I am reading it correctly.
Thanks
Wade
Warming up can be an art form. I would do at least 2 warmup sets before the first exercise, and at least one warmup for other exercises. It's good to get the feel of the exercise before you just into the heaviest weight. Also, you don't want to use a warmup weight that taxes your body so that you can't perform 100% on working sets. Listen to your body, and do at least one warmup set per exercise. For heavy lifts 2 warmups sets (or more) is often required.
The warm up sets are same reps just lighter weights - so you in total do 5/4/4 sets of all the exercises? Just making sure I'm following you on the instructions. Thanks! Love the site.
Thumbs up!