world body building 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 world-body-building-workout.
This workout includes 3 sections (back, biceps, delts), 7 exercises, and 17 total sets.

back

incline dumbbell rows

3 sets of 8 reps

two arm dumbbell rows

3 sets of 10 reps

assisted pulls-ups

2 sets of 15 reps

biceps

1-arm dumbbell preacher curls

2 sets of 10 reps

dumbbell preacher curls

2 sets of 12 reps

delts

top hold lateral raises

2 sets of 15 reps

incline dumbbell lateral raises

3 sets of 20 reps