MercifulWorkouts

16 followers

Follow

Follow

Follow

0 saved

1

Full Back Day Workout

#backdayworkouts #pullday #backday

Emerald City Athletics - Wallingford

1/8 Edited to

In my experience, having a designated full back day workout not only improves posture but also boosts overall upper body strength. Incorporating compound movements such as pull-ups, deadlifts, and rows targets multiple muscle groups including the latissimus dorsi, traps, rhomboids, and biceps. These exercises work synergistically to promote muscle hypertrophy and endurance. A great tip I found helpful is to start the session with warm-up sets focusing on lighter weights with rowing movements to activate the back muscles. Following that, heavier compound lifts stimulate strength gains, while isolation exercises for biceps can be added towards the end to maximize arm development. Don’t overlook the importance of controlled eccentric motion during pulls, because this enhances muscle fiber recruitment. I also recommend alternating grip styles (overhand, underhand, neutral) to ensure balanced muscle engagement and prevent overuse injuries. Finally, allowing adequate recovery between back workouts is key. A solid nutrition plan rich in protein supports muscle repair, which I pair with consistent hydration and sleep to optimize growth. Integrating these elements consistently into your back day routine can lead to noticeable gains in both muscle size and functional strength.

Related posts

A purple Planet Fitness shoulder press machine is shown, with text overlays indicating 'Planet fitness', 'Shoulder Press - 10X3', and 'Full body workout'. The machine features a seat and handles for the exercise.

A purple Planet Fitness back extension machine is displayed, featuring a padded seat and back support. A text overlay reads 'BACK EXTENSIONS 20X3', detailing the exercise and repetitions.

A purple Planet Fitness leg press machine is shown, with a text overlay 'Leg press - 10X4' and 'I did wide stance'. The machine has a large footplate and a seat.

Planet fitness: Full body workout! 🏋🏼‍♀️ 🥵

🐚warm up - 10 minutes on treadmill 🌸 shoulder press: 10X3 🐚 back extensions: 20X3 🌸 leg press: 10X4 🐚 leg extentions: 12X3 🌸 seated row: 10X3 🐚lat pull down: 10X3 🌸 calf extensions: 40X2 🐚 chest press:10X3 🌸 glutes: 10X4 🐚rotary torso: 25X4 🌸 stretch well #workoutfitideas #planet

2754 likes

Ladies, quick full body fat burning workout!

🔥Full Workout🔥 This is a great workout to help you tone your back, legs, and arms! All you need is a pair of dumbbells and some space! I would suggest keeping the dumbbells fairly light if you are just starting off. Pick a weight that you can do 12-15 reps with and after your 2nd time doi

12.8K likes

[Dumbbell Only] Full Body Workout ✨🩵🫧

Get yourself a pair of dumbbells & 45 minutes - no excuses, let’s move that body! ✨First Round of Workouts - 3 sets of 10-12 reps (each side if applicable) 🩵 Squat to Shoulder Press 🩵 RDL to Back Row 🩵 Reverse Lunge to Ab March ✨ Second Round of Workouts - 2 sets of 3

4648 likes

Standing full body at home workout

Today we’re going to be doing a standing full body at home workout! I hope you enjoyed your rest day yesterday lol I know I did🤭 let’s get it! #homeworkout #athomeworkout

3876 likes

6-Day Workout/Anxiety challenge 🏋️‍♀️

Swipe ➡️ For each workout day 🤗➡️ Day 1: Chest and Triceps 🌻Calm and Focused🌻 Day 2: Back and Biceps 🌻Mindfulness in Movement🌻 Day 3: Legs 🌻Grounding Exercises🌻 Day 4: Shoulders and Abs 🌻Controlled Movements🌻 Day 5: Full Body 🌻Balanced and Moderate🌻 Day 6: Active Rest 🌻Rec

1276 likes

A woman in a gym, wearing a blue sports bra and leggings, sits on an incline bench holding dumbbells. Text overlay reads 'full body lifting workout beginner-friendly'.

A woman demonstrates a sumo squat with a dumbbell. The top shows her in the squat, the bottom shows her standing. Text describes the sumo squat: 3 sets of 12-20 reps.

A woman performs a lat pulldown. The top shows her reaching for the bar, the bottom shows her pulling it to her chest. Text describes the lat pulldown: 3 sets of 8-10 reps.

Full body lifting workout: Beginner friendly

Sumo squat: 3 sets of 12-20 reps - Start with a wide stance and toes pointed out - Grip the dumbbell on the floor between your legs - Stand up by pushing hard through your mid foot, staying leaned forward Lat pulldown: 3 sets of 8-10 reps - Grab the attachment with straight arms - Keeping y

638 likes

Lean Back Workout

I’ve always wanted to achieve a lean hourglass figure but I made the mistake of only training abs. I know I’m not the only one who would hide in their room doing Daisy Keech and Chloe Ting ab workouts😅 While these workouts have been proven to show results, you can’t spot reduce fat. It’s importa

1782 likes

A woman in a brown sports bra and black leggings crouches on a gym floor, facing away, looking over her shoulder. Text overlay reads "SHY GIRL WORKOUT back & biceps" and "full details in caption," indicating a workout guide.

Two images show a woman demonstrating a single arm row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell from an extended arm position to her waist. Text indicates "2 sets of 6-10 per arm."

Two images show a woman demonstrating a single arm wide row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell up with her elbow flared out. Text indicates "2 sets of 6-10 per arm."

Back & biceps workout: Shy girl-approved

Here’s a dumbbell-only back day workout to help you strengthen and define your back muscles, as well as your biceps! Perfect for days where you don't want to use machines or scary equipment: Single Arm Row (2 sets of 6-10 per arm) -- Start with your left hand on a bench or sturdy surface, r

803 likes

Full arm and back workout

#armsandbackworkout #armworkout #armsworkout #armdayworkout #backworkoutvideos

288 likes

A woman in a gym performs a dumbbell chest press on an incline bench, extending dumbbells upwards. The image introduces a beginner full-body dumbbell workout.

A woman lies on a flat bench, performing a dumbbell chest press with dumbbells extended upwards. Text indicates "DUMBBELL CHEST PRESS, 3 sets of 8-10 reps."

A woman performs step-ups in a gym, stepping onto a platform while holding a dumbbell. Text indicates "STEP-UPS, 3 sets of 6-10 reps."

Dumbbell workout for beginners (full body!)

Here are the details: Dumbbell chest press: 3 sets of 8-10 reps - Lay flat on a bench, feet planted firmly on the ground - Start with dumbbells out at chest level, with elbows slightly tucked in - Push the dumbbells upwards and inwards, squeezing the chest - Slowly bring them back down S

238 likes

Full Body Workout

Save this full body dumbbell only workout for later. Full body is always my go to. Details and reps in the video, give it a try and let me know how you like it! #fitgirl #lemon8challenge #fullbodydumbbellworkout #fullbodyworkouts #athomedumbbellworkout

650 likes

4 exercises for a full lower body workout 🍑

You don’t need complicated workouts to sculpt your legs & glutes this summer. You need structure, consistency & exercises that actually build shape ✨ Summer just started.. The whole season is still ahead 💭 Everything already structured in biö 🔗 #lowerbody #lowerbodyworkout

29 likes

A woman in athletic wear stands in a gym, with text overlay "full body workout with just dumbbells" and a graphic of a purple dumbbell pointing to the right.

A split image shows a woman demonstrating dumbbell step-ups. The left panel shows her stepping up, and the right shows her at the top of the step, with instructions for the exercise.

A split image shows a woman demonstrating a sumo squat. The left panel shows her in the squat position, and the right shows her standing up, with instructions for the exercise.

Full body workout using just dumbbells

Step-ups: 3 sets of 6-10 reps - Hold the dumbbell on the same side as your working leg - Step up onto the platform, squeezing the glute - Use your hand for balance - Come back down slow and controlled Sumo squat: 2 sets to failure - Start with a wide stance and toes pointed out - Grip the

237 likes

Ultimate Full-Body Workout: 20 Reps to Strengthen

Challenge yourself with this powerful exercise that works your abs, back, shoulders, and lower back all in one move. Just 20 reps will show you how tough it is while helping improve your posture and open up your shoulders. Perfect for building strength and enhancing your overall presence. Try it no

244 likes

A woman adjusts a cable machine in a gym, with text overlay indicating a '45 min CABLE ONLY Back Workout' for a quick session.

A woman demonstrates the starting position for straight arm lat pulldowns, leaning forward with arms extended to stretch her lats.

A woman performs the ending position of straight arm lat pulldowns, pulling the cable down towards her hips with straight arms.

Workout On A Time Crunch | Back Day 🦋💪🏾

As much as I love to take my time in the gym to just enjoy being there, sometimes I gotta get in and get out. 😂 I may be busy, but these goals aren't going to reach themselves. So friendly reminder, make the time. It may not be exactly what you have planned but movement is movement and you'

470 likes

A purple and black seated row machine at Planet Fitness, with text overlays indicating 'Planet Fitness,' 'Back Workout,' and 'Seated row 12X3' for a workout routine.

A purple and black back extension machine at Planet Fitness, with text overlays indicating 'Back extensions' and '15X4' as part of a workout.

A purple and black lat pulldown machine at Planet Fitness, with text overlays indicating 'LAT PULL DOWNS' and '12X3' for a back workout.

Planet fitness: back workout 💙🏋🏼‍♀️

🔥20 minute run on elliptical 🪼seated row:12X3 🐠 back extensions:15X4 🪼lat pull downs: 12X3 🐠 skill crushers: 8X4 🪼bus drivers: 10X2 🐠 bent over row:10X3 🪼 reverse flies: 10X3 ❄️ full body stretch #workoutfitideas #workoutideas #workoutoutroutine #gymshark 🦈 #backday #bodytra

441 likes

A smiling woman in a white top and pink shorts holds a pink dumbbell, with text overlay "full body dumbbell burnout" and "lemon8 @zazelrosado" against a garage door background.

A woman demonstrates side lunges with dumbbells, showing proper form and common mistakes, with instructions for 12 reps, 4 sets, and a 1-minute rest, targeting glutes.

A woman demonstrates dumbbell pushups, showing the full range of motion and a modification using knees for support, with instructions for 12 reps, 4 sets, and a 1-minute rest.

FULL BODY DUMBBELL WORKOUT 🔥🏋️‍♂️

Let’s do a full body dumbbell workout! Perform the following exercises 12 reps 4 sets with a 1 minute rest: - Side lunges - Dumbbell pushups - Squat to shoulder raise - Tricep kickbacks These exercises can be more challenging the heavier weight you choose! Remember to pick a weight that al

113 likes

Full body workout 🏋️‍♀️ #workout#fullbofyworkout

#myworkout #ismyworkout #workoutathome💪 #backtoworkout #workoutyummy

117 likes

Full arm workout

#armfatworkout #armdayexercise #armdaystrong #armworkoutideas

1762 likes

A workout plan for Monday, targeting butt, legs, and abs. It includes 20 minutes of cardio, 20 squats, 20 lunges, 25 dead lifts, 40 crunches, and 40 reverse curls, with exercise descriptions.

A workout plan for Tuesday, targeting arms and chest. It includes 20 minutes of cardio, 15-20 push-ups, 20 chest presses, 20 chair dips, and 40 biceps curls, with exercise descriptions.

A workout plan for Wednesday, targeting back and shoulders. It includes 20 minutes of cardio, 25 jumping jacks with weights, 20 lateral raises, 40 front raises, and 20 shoulder presses, with exercise descriptions.

Full 5 Day Workout Plan

#myworkout #beginnerprogram #workbreakworkout #backtofitness #workoutprogram #bodytransformation #embracevulnerability #healthylifestyle2024

12 likes

An aisle at Five Below showcasing various fitness equipment like massagers, resistance bands, posture trainers, and medicine balls, with text overlaying 'FULL BODY At Home Workouts 5 Below Fitness Equipment + BUILD MUSCLE + BURN FAT Swipe'.

A display of 3-pack mini resistance bands, ideal for glutes, hips, and hamstrings, with suggested exercises including Glute Bridge, Lateral Walk, Donkey Kicks, Banded Clamshells, and Single Leg Deadlift.

Pink dumbbells on a shelf, recommended for back, biceps, triceps, and shoulders, with exercises like Shoulder Press, Arnold press, Alternating Tricep Kickback, Alternating Supermans, Reverse Flys, and Reverse Arm Flutters.

At home workout | full body plan!

Thanks to @Five Below ! You can kickstart a full-body workout routine at home with just $20-$30! For a balanced full-body workout, choose one exercise for each major muscle group (Shoulders, Biceps, Triceps, Back, Glutes, Hamstrings, Quads). To promote muscle growth and fat loss, aim for 3-4 sets

1920 likes

A person in grey workout attire poses in a gym bathroom, with text overlays indicating a 'Monday Split' focusing on 'GLUTES and CORE' for a full workout.

A black background with white text detailing the warm-up, stretching routine, and core exercises, including barbell V crunches, toe touches, bicycles, flutter kicks, leg raises, Russian twists, and leg pull-ins.

A black background with white text listing core exercises like flat planks and side planks, followed by glute exercises such as hip abduction, cable kickbacks, RDLs, Smith machine hip thrusts, and kick back machine, concluding with a cool-down.

Full Workout✨1.5 hr✨600+ calories burned🔥

✨Warm up✨ 🚴‍♀️10 min on bike, 5 mins on level 5 + 5 mins on level 10 ✨5-10 mins of stretching✨ - step forward stretch - forward bend stretch - lunge stretch - forward stretch - single leg forward stretch - leg raise stretch - Knee to chests - Around the world - Pretzel stretch -

517 likes

Full arm workout

#armdaystrong #armworkoutforwomen #armsout #Lemon8Diary

190 likes

FULL BODY WORKOUT 💪🏾

full body workout (dumbbells only) you can do at home, outside, in the gym, anywhereeeee 🙂‍↕️ training in @Gymshark #fullbodyworkout #fullbodydumbbellworkout #dumbbellworkout #dumbbellonlyworkout #homeworkoutexercise

393 likes

Full Body Workout 💪🏼 at home!

#workoutathome #Fitness #workout #summerbod #bodytransformation

139 likes

Full Body Calisthenics Workout

Here’s a quick (30-45 min) calisthenics workout that you can do anywhere at anytime if you want to do something simple, to the point and targeting the important muscles. Just as much as working out is good for the physicality and wellness of your body it also is so beneficial for your mental wellbe

83 likes

Full Lower Body Workout | 4 Moves

Full lower body workout designed to hit every major muscle group - without hip thrust. Structure: 3 sets 15 reps each Rest 30–45 seconds Exercises: • Goblet Squat – quads • Good Morning – glutes + hamstrings • Side Kick – outer glutes (glute medius) • Sumo Squat – inner thighs This

109 likes

A woman demonstrates a lunge, highlighting the glutes, quads, hamstrings, and calves. The image promotes a full leg workout to blast fat and build lean muscle.

Two frames illustrate the calf raise exercise, showing the starting position with heels lowered and the elevated position on tip-toes. The exercise is prescribed for 2 sets of 15-20 reps.

Two frames show a woman performing a curtsy lunge with dumbbells. The first frame shows the standing start, and the second shows the lunge position. This exercise is for 2 sets of 8-10 reps per side.

Full leg workout to burn fat and grow lean muscle

This workout will target all parts of your leg to really burn fat and build lean muscle! Calf Raise (2 sets of 15-20 reps) - Stand on an elevated surface - Begin with only your toes elevated, heels lower than toes - Push up onto your tip-toes - Slowly come all the way back down again - Yo

51 likes

Full body HIIT workout

#hiitworkout #workoutsfromhome #athomefullbodyworkout #fullbodyworkout #foryoupage

37 likes

A woman in a teal long-sleeve crop top and matching shorts stands on a mat, hands on hips, smiling, with text "full body!" above her, introducing a beginner home workout.

A woman demonstrates a knee push-up on a mat, illustrating the "arms" workout section which includes knee pushups, cobra pushups, weightless bicep curls, and arm circles.

A woman performs a donkey kick on a mat, demonstrating the "legs & butt" workout section which includes fire hydrants, donkey kicks, squat jumps, glute bridges, and lunges.

Super beginner full body no equipment home workout

You can do this 30 minute workout in the comfort of your own home, and not a single piece of equipment is needed! This is for beginners who are super new to working out :) There are 3 sections, with each one taking 10 minutes: First up is arms: - Knee pushups 30 sec (tip: keep your elbows tucke

18 likes

Full Body Workout

#athomefullbodyworkout

114 likes

Full Body workout

💥 Full Body Burn You Can Feel — Save This Workout! 💪🏾✨ This full-body circuit had me sweating and feeling STRONG 🔥 If you’re in your gym girl era and love workouts that get your heart rate up while sculpting muscle — this one’s for you 👇🏾 My Workout: (3 Rounds) 🍋 3x10 Medicine Ball Slams 🍋

60 likes

A woman in a gym takes a mirror selfie, highlighting her legs and glutes with pink outlines. The image features text 'smith machine ONLY FULL LEGS' and 'Lemon8 @juliana.paige', indicating a full leg workout using only a smith machine.

A woman performs a close stance squat on a smith machine, viewed from behind. The text overlay specifies 'CLOSE STANCE SQUAT (quad focus) 2 x 8-10 2 X 10-12' for a leg workout.

A woman performs a sumo squat on a smith machine, viewed from behind. The text overlay specifies 'SUMO SQUAT 2 x 8-10 2 X 10-12' as part of a leg workout routine.

FULL LEG WORKOUT

Burn out your legs if you’re short on time and shy or strapped for equipment! Use a weight where you are close to failure or reaching failure at the final reps of every set! If the set has a higher rep range use a lower weight and vice versa, for lower reps use a higher weight! Push you

158 likes

Dumbbell Only Full Body Workout 💪🏻

Time needed for this workout = 45 minutes Group 1 (3 sets): 1a: Goblet Squat (10-12 reps) 1b: Lat Pullover (10-12 reps) 1c: Wide Grip Bicep Curl to Hammer Curl (8 reps) Group 2 (3 sets): 2a: Step Up (8-10 reps each) 2b: Single Arm Row (8-10 reps each) Group 3 (3 sets): 3a: Bande

43 likes

Full Body Kettlebell Workout ✨

Hey friends! Here’s an intermediate workout you can do anywhere with just kettlebells! This is a full body workout split into upper half and lower half. Here are a few tips to completing the workout 🏋🏽‍♂️ ✨ Complete all rounds of each exercise before moving to the next one, or mix it

32 likes

A woman in athletic wear performs a split stretch on the floor, with text overlaying 'FULL BODY WORKOUT My workout on full body day'. She wears a pink wrap top, black sports bra, white shorts, leg warmers, and ballet flats, setting the tone for a fitness routine.

A woman in a cap and athletic wear walks on a treadmill, facing away from the camera, with a large window view. Text overlay reads 'warmup: 10 minutes walking on treadmill', illustrating the initial phase of a workout routine.

A woman uses a rowing machine in a gym, actively pulling the handle. Text overlay states 'Step¹ weighted rowing machine 10x3', detailing the first exercise of the full-body workout.

Full body workout 🏋🏻‍♀️ to get stronger

I don't consider myself a "gym girlie" but I do like to do three workouts a week. Just getting in some forms of movement is great, and I like to do low-impact with weights. - Full body day - Arm and back day - Leg day Each day I warmup, cool down and do four exercises! Here are

396 likes

40min fullbody workout

*Save this for your next gym day* 30secs on 45secs rest Modified DB snatches In out Jump squats Skier Swings Side Ball Slams Thrusters I love quick workouts like this for when I need to get in and out. Try this out and let me know how it goes 🥳 more workouts coming soon . . .

1248 likes

40 MIN FULL BODY BURN 💖 | Luxury Gym Glow-Up Workout

Step into your power with this high-energy, full-body burn set in a luxe gym aesthetic. This 40-minute routine blends strength, control, and confidence featuring beginner-friendly yet challenging moves designed to sculpt, tone, and elevate your endurance. From jump squat combos to glute-focused act

58 likes

Create Your Beginner Full Body Workout Routine 🏋️‍♀️

This plan is perfect for beginners who are looking for an easy workout. Start by selecting one exercise from each step below, perform them in order, and repeat twice each week. You can do this at home with minimal equipment or in the gym with weights. Reminder: Focus on proper form, start li

120 likes

My New 5 Day Workout Plan: Full Body

SOURCE: Muscle and Strength muscleandstrength.com 👈🏼 #fullbodyworkout #workoutplan #workoutplanwomen #gluteworkout #legsworkout #fullweekofworkouts #healthylifestyle2024 #wellnesslifestyle #fitnessgirl

155 likes

A woman in workout attire stands in a gym, holding a dumbbell. The image features text overlays "basic beginner FULL BODY WORKOUT USING WEIGHTS," indicating the article's topic.

A woman performs a sumo squat in a gym, holding a dumbbell between her legs. The text overlay specifies "SUMO SQUAT 3 sets of 12-20 reps," detailing the exercise and its recommended sets and reps.

A woman performs a lat pulldown exercise on a machine in a gym. The text overlay reads "LAT PULLDOWN 3 sets of 10-12 reps," indicating the exercise and its recommended sets and reps.

Full body workout for beginner weight training

These staple exercises will work your whole body and help with the fundamentals of lifting! Sumo squat: 3 sets of 12-20 reps - Start with a wide stance, toes pointed out - Hold the dumbbell on the floor between your legs - Stand up by pushing hard through your mid foot - Come back down and r

60 likes

FullBody No Equipment Workout 💪🏾

•10 Squat to Lunge (Thighs/Booty) •10 Squat Pulse In Between ^ Sets •5 PushUps + 10 Shoulder Taps (Arms/Chest/Back) •8 Tricep Dips In Between ^ Sets •20 Bicycle Crunches (Core) •10 Knee to Chest • Each Set 3x•❗️ #vitalapparelambassador #workout #fitness #athomeworkout

118 likes

See more