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Back and shoulders – beginner

Back and shouldersBeginner6 exercisesabout 40 min

Day 2 of 3: pulling for the back, pressing and lateral raises for the shoulders, face pulls for posture. 3 sets, 90 s rest.

Exercises

Lat Pulldown3 sets × 10-12 · rest 90 sSeated Cable Row3 sets × 10-12 · rest 90 sMachine Shoulder Press3 sets × 10-12 · rest 90 sDumbbell Lateral Raise3 sets × 12-15 · rest 60 sCable Face Pull3 sets × 15 · rest 60 sMachine Back Extension2 sets × 12-15 · rest 60 s

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Part of these programs

Build muscle – 3 days/week, 8 weeksThree gym days a week that together cover the whole body: chest and arms, back and shoulders, legs and core. E

More workouts: Back and shoulders

Back and shoulders – intermediateDay 2 of 3: deadlift and barbell row, lat pulldown, overhead press and lateral raises. Heavy first, isolation Intermediate · 7 exercises · about 60 min