The beginner back workout for women is perfect if you just are starting in the gym. The plan is 6 weeks and helps to build muscle, strength and endurance.

This workout should be used as part of your current training program.

  • Goal: Build Muscle, Strength & Endurance
  • Training Method: Split
  • Training Frequency: 1-2x per week
  • Level: Beginner

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this or any of our programs. However, it is recommended for those who struggle with getting enough nutrients through their diet.

  • 100% Whey Isolate Protein

The Workout

Lat Pulldown (Wide Grip)

Sets: 3
Reps: 12-15
Rest: 60s 

 

Seated Row (Overhand Grip)

Sets: 3
Reps: 12-15
Rest: 60s

Dumbbell Upright Row

Sets: 4
Reps: 15
Rest: 60s

Dumbbell Reverse Fly

Sets: 3
Reps: 10
Rest: 60s

Stability Ball Back Extensions

Sets: 3
Reps: 15
Rest: 60s

T-Rotations

Sets: 3
Reps: 8 each side
Rest: 45-60s

Are You TAGGING Your Progress on SOCIAL MEDIA??

Putting your goals and progress out to the world is one way to keep you motivated and consistent. We are here to help and love shouting out your progress, tips and comments to our IG Community.

Tag @MrandMrsMuscle and Hashtag #MrandMrsMuscle in your story or feed posts to feature!