Back Workout Routine

Before you can even start, just consider one thing, your back has whole lot of big muscles. It might be controversial, but traps too take huge part of back, then there are lats, smaller muscles like rhomboids, and little yet delicate muscles. Training back muscle will require more precise and correct back workout routine for your choice. Given below is the simple yet effective beginner’s back workout routine. Don’t worry, even if you are advance lifter, basics are always important.

Back Workout Warmup

While you think that a bunch of pull up and chin up first thing in the gym is ideal, it is not. The idea here is when you straight jump into the pull ups, your shoulder is compromised. Pull ups as warm  up is bad for your shoulder. Yes you can incorporate it in your workout, but once your body is properly warmed up.

For warm up, you can do these:

  • Warm your shoulders with arm circles.
  • Warm your scapula by doing bunch of cat pose
  • Touch  toes
  • Very light rear delt raises

Perform few sets of these and you are warmed and your body is ready for torture.

Workout Routine for Back

Here is a routine, the basic one, you can do to target your overall back muscles. I like to start with the compounds first. It is also ideal because you can lift more and target more muscles by compound exercise.

  1. Deadlift
    Any variation of deadlift will work just fine. Barbell deadlift is the king of all back workout of all time. It not only works your back, but also your glutes, hamstrings, quads, calves, shoulders, arms etc. It is a total mass and strength builder. Read about the barbell deadlift here Barbell Deadlift.
  2. Barbell Bentover Row
    Bentover Row, no matter barbell version or dumbbell version, will work you lats effectively. Changing grip in barbell version will help you target specific area of lat while dumbbell will give you overall stretch and squeeze.
  3. T-Bar Row
    T-Bar row for me is basically upper back movement. It engages a lot of upper back throughout the exercise. There are different grips and width, you can work these movement with.
  4. Lat-Pulldown
    As the name suggests, it works your lats. Grip-width won’t matter much but some say it will make the mind muscle connection stronger. Grip variation will definitely target different area of lat, throw in some variation every now and then.
  5. Shrugs
    These can be done on either day, shoulder or back. Engaging traps in back day while it is already engaged in most of the exercise will give you good contraction.Again, there are many variation to it, choose your style and that works for you more.
  6. Pull-ups and Chin-ups
    Believe me, this can be a great finisher. Burning up those muscles with as many as you can will leave you drenched in sweat. Your back is screaming by now and you know, you did a great job when you feel so.

Also Read: Lats Workout at Home

Quick Back Workout Routine Recap

  1. Deadlift:- 3-4 sets with moderate 8-12 reps
  2. Barbell Bentover Row:- 3-4 sets with controlled 8-10 reps
  3. T-Bar Row:- 3 sets of screaming 10-12 reps
  4. Lat-Pulldown:- 4 sets with light and controlled eccentric 10-12 reps
  5.  Shrugs:- 4 sets of light and squeezing 12-15 reps
  6. Pull-ups and Chin-ups:- Till you can’t continue any more

Back workout routine

Back Workout Variations

There is pretty much variation for every exercise. You can switch grip for some, control tempo for some or tools for some. Some of the variations you can apply are as follows.

  • Varying Grips
    Like in rows, pulldowns and all, you can switch between supinated (palms facing you) and pronated (palms facing away from you). This will result in isolating different muscles with better contraction.
  • Varying Tempo
    Tempo stands for how slow or fast you do your workouts. Tempo sometimes determine which kind of muscle fiber is being recruited. There are fast twitch and slow twitch muscle fiber which work with different tempo.
  • Varying Tools
    For tools, you can switch from machine to barbell to dumbbells to kettle bells. The choice is yours. While dumbbells will require equal stability from your both halves, barbell works both halves in unison, while machine takes stability factor all out.

These three will cover almost any variation that you would like to do in your workout.


This is not the ultimate back building workout routine that no one else can suggest you. To be honest, once you know what exercise works which part of your muscles, you can easily determine how you are going to target your muscle. Be wise, don’t ego lift, try out all exercises with proper form and continue the one that suits you the best. For more info, you can checkout website.

Best Workouts for Toned Arms

What did you do first when you join the gym? If you are like me and many others, you probably lifted dumbbells and started curling. We all want that toned arms. Probably because it is one of the visible muscles that gets attention first. New comers focus more on the visible muscle like chest and arms not knowing the basics. In this topic, I will be giving you few of the best workouts for toned arms. You might find some easy while other hard as hell. But it is a common fact in fitness, no pain no gain.

Getting the form of exercise right solves 70% of our problems with exercise and rest might come from our body. Well to have well-built and toned arms, whether you are male or female, you will not require that much of heavy weights as well. For both strength and aesthetic purposes, these exercises are suitable for all the individuals. There are some arm workouts without weights given in this topic as well. Given below are few of the best workouts for toned arms.

Arms Workouts

  1. Dumbbell Curls:
    It is the most basic yet very powerful exercise in building toned arms. With dumbbells, you give the biceps some extra room to squeeze that last part. Grab the suitable weight and start curling. Perform for 8-12 repetitions for 3-4 sets.
  2. Dumbbell Hammer Curl:
    Just like you did the dumbbell curl, now its time for hammer curl. The range of motion is same, the only difference is grip. Hold the dumbbell as if you were holding the hammer. This workout will target the golf ball shaped muscle on the outer side of the arm between triceps and biceps. Perform 8-12 repetition for 3-4 sets.
  3. Triceps Bar Pushdown:
    Every gym has the cable curling machine. Attach a small bar to the cable and with pulley being on top, start to perform pushdown as in the picture. This will work your triceps medial and short head more giving you the horse-shoe look. Perform 10-15 repetition for 3-4 sets.
    best workouts for toned arms

    Also Read: Leg Workouts Without Weights

  4. Triceps Bench Dips:
    It is one of the exercises to target the long head of the triceps more. Position yourself as in the picture. Now lower you butt down to give a good stretch in your triceps and return back up. Give a good squeeze at the top and feel the burn. Perform 3-4 sets of 10-12 repetitions. Don’t hesitate to add weight if you feel you can.
    best workouts for toned arms
  5. Wrist curl:
    Well, you cannot neglect the forearms if you want toned arms and in proportion. To perform this exercise, hold a dumbbell in hand, palm facing upward. Now keeping the arms stationary in one place, curl the wrist up. Feel the squeeze in your forearms. Perform 10-12 repetitions for 3-4 sets.

Wrapping up

These are only few but effective best workouts for toned arms. You don’t need to tons of exercise for these small muscle groups. Minimal workouts with just the right intensity will do wonders to your arms. Follow the workout and let us know if you need any suggestion.

Chest Workout Plan with Dumbbell

Dumbbell is your best friend when you need to build muscle. Dumbbell based exercises not only lets you bring stability but also provide proper emphasis on your both halves. We will be discussing about the chest workout plan with dumbbell in this workout routine. This plan will work with beginner as well as intermediate or even advanced lifters as well. The only thing you will need is pair of dumbbells and bench.

We all have a weaker side. It is not because we don’t train them, but because we are used to other side more. The thing you can do to minimize that imbalance is either by starting to use next side more or use dumbbell to put emphasis back on other side. Chest is a part that stands men aside. It is the most loved part of man. The workout routine for chest is given below.

chest workout plan with dumbbell
Fuller chest with dumbbell exercises

Chest Workout Plan

Also Read: How to Maintain Weight After Losing It 

Following are some of the simple exercises yet done properly does wonders.

  • Incline Dumbbell Press (3 sets, 8-12 repetitions, 45 sec rest between sets)
    Starting off fresh with incline dumbbell press will rush blood into your upper pecs. Upper pecs are relatively harder to grow in many men compared to the other muscle.
  • Flat Dumbbell Flys (3 sets, 8-15 repetitions, 45 sec rest between sets)
    Arnold used to do these because he believed it opened up his chest more for growth. Perform this exercise with moderate weight not to overkill your muscle fibres. Flys work in lengthening your pecs side-ways.
  • Dumbbell Pullovers (3 sets, 8-15 repetitions, 45 sec rest between sets)
    You have a benefit of performing dumbbell pullovers in the chest as well as the back exercises. It all depends upon how far you stretch your arms. Just lower the arms up to the head height lying on the flat bench. The lower you go, the more you engage you lats. Arnold did pullovers to open up the ribcage, showing those crispy serratus muscles.
  • Decline Dumbbell Press (3 sets, 8-12 repetitions, 45 sec rest between sets)
    Decline exercises puts emphasis on the so-called lower pecs, the beefy area of chest. You lay down on the decline bench and lower the dumbbell up to your nipple area. It will provide a great stretch on your pectoral muscles, giving your pecs a round and full look.
  • Weighted Dips (3 sets, 8-10 repetitions, 90 sec rest between sets)
    Dips is the staple exercise in the chest and triceps development. If you cannot perform weighted dips yet, start with the body-weight version. Perform not the explosive ones,but the slow and controlled dips to increase the time under tension. By leaning forward, you will have maximum emphasis upon the pectoral muscles.


Performing these 5 exercises will not take you any more than an hour of time. Follow this chest workout plan with dumbbell for 4-6 weeks and watch growth in your stability and muscles. You can always choose the weights according to your potential, but be sure that you control the ascending and descending of the dumbbell, not gravity. Comment down below for any suggestions or queries.