Payback 3

Read First 😉 Strong upper-body muscles (and back muscles, specifically) are not only key for a balanced body, but they’re also your best defense against pain, injury, and poor posture for years to come. Try this at-home workout to build a strong back for an overall more stable you. Recommended frequency: 2 times per week. …

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Payback 2

Read First 😉 A strong back is the foundation of many of the big lifts and is key to maintaining good posture in your everyday life. And if you’re motivated by aesthetics as much as practical reasons rest assured that a bigger, broader back is going to make you look dynamite on the beach. Recommended …

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Payback 1

Read First 😉 Whether you want to build a massive back, ditch your back fat, or just hone a more powerful, well-defined upper body, this beginner’s workout will set you up for success. As always, focus on proper form and starting with lightweight to avoid injury as a beginner lifter. Recommended frequency: 2 times per …

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Lower back pain workout

Addressing the problem Nine out of ten adults suffer back pain at some point in their life. So, there is a chance this lower back pain workout helps you, right now, or in the future. Lower back pain is the most common cause of chronic pain, a major contributor to missed work, and the most …

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Back-Up 1

Read First 😉 People have a tendency to take their back for granted right up until the moment something goes wrong. Build a bigger, stronger back with these beginner exercises. Recommended frequency: 2 times per week. Compact Extended 3 sets 15 reps Rest 40 secs 3 sets 15 reps Rest 40 secs 3 sets 15 …

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Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds