The back is a huge body part and can be worked hard! I really worked on making my back big with lots of pull ups and exercises with lots of weight. If you just want to tone your body I suggest not using heavy weights and doing 10-12 reps. Again it’s what works for you. try this and then add variations to the exercises. Like either more sets or more reps.
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 form on all exercises.
- Aim to improve at least one aspect of your workout each week.
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Back Exercises
Exercise Sets Reps Front lat pulldown 3 15-12-10 Seated rows 2 10 One arm dumbbell row 2 10