Build your back muscle

Total Days: 7Total Workouts: 7

Targeting Body Parts

• Back

• Shoulders

• Glutes

• Hamstrings

• Quads

• Triceps

• Chest

• Biceps

Workout Types

• Weight/Resistance Training

• Bodyweight Only

Equipment

• Smith Machine

• Dumbbell

• Incline Bench

• Cable Row Machine

• V-Bar Double Grip Attachment

• Barbell

• Power Rack

• Sturdy Wall

• Pull Up Bar

• Bodyweight

• Resistance Bands

• Flat Bench

• Adjustable Bench

• Barbell

• Decline Bench

• Dip Station

• Upright Bench

• Adjustable Cable Machine

• Cable Cross Machine

• Pec Deck Fly Machine

• Kettlebell

• Landmine Bar Attachment
  Description: Place barebell into slot. Make sure landmine is attached to something or weighed down properly.

• Lat Pull Down Cable Machine

• V-Bar

• Lat Pull Down Bar

Workout Plan Intensity

• high

Workouts

Day 1

• Back Workout (Low Volume High-Intensity Workout Split)View Workout

Day 2

• At-Home Upper Body Training SessionView Workout

Day 3

• Chest Workout for BeginnersView Workout

Day 4

• Solid Shoulders Workout (B)View Workout

Day 5

• Chest, Shoulders, & Triceps Dumbbell WorkoutView Workout

Day 6

• Back Workout - The FDFS MethodView Workout

Day 7

• Barbel LungesView Workout