Dumbbell Bodybuilding

Back

This is the Back workout from the Dumbbell Bodybuilding plan. It trains Back and Shoulders across 5 exercises, and takes roughly 70 to 85 minutes.

You open with Dumbbell Row while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Dumbbell Row	3 × 10
Kroc Row	3 × 10
Dumbbell Pullover	3 × 10
Meadows Row	3 × 10
Dumbbell Back Fly	3 × 12

Other workouts in this plan

ChestBackShouldersArmsLegs