basic bodybuilding workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the basic-bodybuilding-workout.
This workout includes 3 sections (back, delts, traps), 7 exercises, and 18 total sets.

back

seal rows

3 sets of 6 reps

seated cable rows

3 sets of 10 reps

1-arm supported dumbbell rows

2 sets of 15 reps

delts

1-arm cable rear delt raises

3 sets of 8 reps

barbell face pulls

2 sets of 6 reps

traps

dumbbell bent shrugs

3 sets of 20 reps

cable side shrugs

2 sets of 20 reps