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 week.

Compact

Extended

  • 3 sets

    15 reps

    3 sets

    15 reps

    3 sets

    15 reps

Rest 40 seconds

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Rest 30 seconds

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Rest 60 seconds

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Rest 90 seconds

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Rest 120 seconds

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