full 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 full-bodybuilding-workout.
This workout includes 3 sections (back, delts, traps), 6 exercises, and 14 total sets.

back

barbell rows

3 sets of 10 reps

pulls-ups

2 sets of 8 reps

delts

seated dumbbell shoulder presses

2 sets of 10 reps

barbell upright rows

2 sets of 10 reps

traps

dumbbell lean shrugs

3 sets of 20 reps

cable bent shrugs

2 sets of 20 reps