Beginner Back Lose Fat Workout — Gym

Beginner back workout for fat loss. Focuses on compound and isolation back exercises with a warm-up and cool-down.

Level: beginner · Muscle group: back · Equipment: gym · Duration: 30 min

Exercise Breakdown (9 exercises)

  1. 1. Dynamic Warm-up: Arm Circles (Forward and Backward)
    1 sets · 15 reps · 30s rest
  2. 2. Dynamic Warm-up: Cat-Cow Stretch
    1 sets · 10 reps · 30s rest
  3. 3. Dumbbell Rows
    3 sets · 12 reps · 60s rest
  4. 4. Lat Pulldowns (machine)
    3 sets · 12 reps · 60s rest
  5. 5. Seated Cable Rows
    3 sets · 12 reps · 60s rest
  6. 6. Reverse Flyes (dumbbells or machine)
    3 sets · 15 reps · 60s rest
  7. 7. Plank
    3 sets · hold for 30-45s reps · 45s rest
  8. 8. Static Cool-down: Child's Pose
    1 sets · hold for 30s reps · 30s rest
  9. 9. Static Cool-down: Upper Back Stretch (doorway stretch)
    1 sets · hold for 30s per side reps · 30s rest

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