body builder weights 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 body-builder-weights-workout.
This workout includes 3 sections (back, delts, traps), 7 exercises, and 19 total sets.

back

smith machine rows

3 sets of 12 reps

pulls-ups

3 sets of 12 reps

machine pull-overs

2 sets of 6 reps

delts

cable cross body bent lateral raises

3 sets of 6 reps

cable rope face pulls

2 sets of 20 reps

traps

cable shrugs

3 sets of 10 reps

1-arm cable side shrugs

3 sets of 15 reps