Back Workouts

Strengthen Your Back With This Good Lower Back Workout


This workout is perfect for someone who is new to weight training, and needs a quick and effective method of strengthening their lower back.

You will be targeting your lower back twice a week, with at least 2 rest days between each training session. A sample schedule would look something like this:

  • Monday – Workout A
  • Tuesday – Off
  • Wednesday – Off
  • Thursday – Workout B
  • Friday – Off
  • Saturday – Off
  • Sunday – Off

This workout includes ab exercises. Strengthening your abdominals can help to create a balanced core, which will only help to fortify your lower back and keep it as healthy as possible.

For the first month, use a moderately light resistance. Don’t push yourself too hard. Allow your back some time to get used to the demands of the workout.

Beginning with month two, start using the Rep Goal System for Stiff Leg Deadlifts. Only add weight for good mornings and hyperextensions when you can easily perform the stated number of reps. When you do add weight to this movements, do so using 2.5 to 5 pound increments.

Workout A
Lower Back and Abs
Exercise Sets Reps
 Stiff Leg Deadlifts  3  30 (Rep goal)
 Hyperextensions  3  10-15
 Weighted Sit Ups  3  10-25
 Planks  3  60 sec
 Dumbbell Side Bends  3  8-12
Workout B
Lower Back and Abs
Exercise Sets Reps
 Dumbbell Still Leg Deadlifts  3  30 (Rep goal)
 Good Mornings  3  10-15
 Cable Crunches  3  10-25
 Ab Roll Outs  3  10-25
 Broomstick Twists  3  50
Steve Shaw
Steve Shaw is the primary content writer for Muscle and Brawn.

Leave Your Comment

Your Comment*

Your Name*
Your Webpage