volume 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 volume-workout.
This workout includes 3 sections (back, biceps, delts), 7 exercises, and 18 total sets.

back

machine rows

3 sets of 15 reps

barbell rows

3 sets of 20 reps

seal rows

2 sets of 15 reps

biceps

hammer curls

3 sets of 6 reps

incline dumbbell curls

2 sets of 10 reps

delts

cable cross body lateral raises

3 sets of 20 reps

lateral raises

2 sets of 8 reps