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Chest and Back Workouts

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Chest and Back Workouts

Not everyone has time to train one body part a day, so on days like that doing chest and back workouts together is your best option. Workouts for chest and back together is grueling and challenging, but it will leave your entire upper body with a vicious pump, and insure that you're hitting all critical upper-body muscles. You can do a chest and back workout dumbbells only, or at the gym with weights.

Chest and Back Workouts

Not everyone has time to train one body part a day, so on days like that doing chest and back workouts together is your best option. Workouts for chest and back together is grueling and challenging, but it will leave your entire upper body with a vicious pump, and insure that you're hitting all critical upper-body muscles. You can do a chest and back workout dumbbells only, or at the gym with weights.





Home Back & Bicep Workout
Jordan Morello
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceIntermediate (2-3 years)
Time1 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell
Back Workout
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time42 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, Loop Bands, Pull up bar, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Reverse Hyper Bench
Back Attack
Nemanja Matovic
GoalsBuild Muscle, Gain Strength, Bodybuilding, Powerbuilding
ExperienceIntermediate (2-3 years)
Time13 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentFlat Bench, Triangle Lat/Low Row Attachment, Lat Pulldown Bar, Tricep Rope Attachment, Other, 2 x Dumbbell, 1 x Dumbbell, Single Grip Handle Strap, Lat Pulldown Cable Machine, Incline Bench, Pull up bar
THE BEST BACK WORKOUT FOR A BIGGER BACK
Obi Vincent
GoalsBodybuilding, Build Muscle
ExperienceIntermediate (2-3 years)
Time50 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentHi-Lo Pulley Cable Machine, Lat Pulldown Bar, Tricep Rope Attachment, Barbell, Squat Rack, Pull up bar, 2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Row Cable Machine, Single D-Handle Attachment
BEGINNER CHEST - BACK - SHOULDERS - ABS WORKOUT -- NO EQUIPMENT NEEDED
FIT GENT
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time22 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBodyweight
Lower Back Rehab Workout Program
Suman Roy
GoalsGain Strength
ExperienceBeginner (1-2 years)
Time46 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBodyweight
Back Day Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time36 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 1 x Dumbbell, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Suspension (TRX)
Home Bodyweight Back & Shoulders
Marino Katsouris
GoalsBuild Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time30 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentTowel (Large), Bodyweight
Back Building Strength Program
Chris Stone
GoalsGain Strength, Bodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time33 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentBarbell, Weight Plate, 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Incline Bench, Squat Rack, Lat Pulldown Cable Machine, Pull up bar, Triangle Lat/Low Row Attachment, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Row Cable Machine, Landmine
Back and Biceps Sarcoplasmatic Hypertrophy 2
Pedro Bernardes
GoalsBuild Muscle, Bodybuilding
ExperienceAdvanced (3+ years)
Time34 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Machine, Weight Plate, Ab Wheel, Suspension (TRX), T-Bar Row Machine, Barbell, 2 x Dumbbell, Preacher Curl Bench
Intermediate Back & Shoulder Workout
Chris Stone
GoalsGain Strength
ExperienceAdvanced (3+ years)
Time37 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentSuspension (TRX), 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Lat Pulldown Cable Machine, Lat Pulldown Bar, Barbell, Flat Bench, Bodyweight, 1 x Dumbbell
THE BEST BODYWEIGHT BACK WORKOUT AT HOME
Obi Vincent
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time44 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentLat Pulldown Bar, Bodyweight, Towel (Large), Sliding Disc, Backpack
Back Attack
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time37 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentLat Pulldown Cable Machine, Single Grip Handle Strap, Lat Pulldown Bar, Loop Bands, Pull up bar, T-Bar Row Machine
Wide Back Workout
Brianna Williams
GoalsBuild Muscle
ExperienceAdvanced (3+ years)
Time41 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentTriangle Lat/Low Row Attachment, Lat Pulldown Bar, Row Cable Machine, 1 x Dumbbell, Flat Bench, Single Grip Handle Strap, Barbell, Lat Pulldown Cable Machine, Pull up bar
Back & Biceps Day Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time56 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 1 x Dumbbell, Flat Bench, T-Bar Row Machine, Pull up bar, 2 x Dumbbell, Incline Bench, EZ Bar
Bicep and Back Blaster
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time47 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentHi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, Pull up bar, Suspension (TRX), Barbell, Row Cable Machine, Lat Pulldown Bar
Back and Biceps Sarcoplasmatic Hypertrophy
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceIntermediate (2-3 years)
Time48 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Hi-Lo Pulley Cable Machine, T-Bar Row Machine, Smith Machine, Hammer Bar
Back & Arms Day Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time64 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 1 x Dumbbell, Flat Bench, T-Bar Row Machine, Pull up bar, 2 x Dumbbell, Incline Bench, EZ Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment
Back and Biceps
Brianna Williams
GoalsTone Body, Build Muscle
ExperienceIntermediate (2-3 years)
Time34 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentRow Machine, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Straight Bar Attachment, Lat Pulldown Cable Machine, 2 x Dumbbell, Barbell, Triangle Lat/Low Row Attachment, Landmine
Back & Shoulders Day Workout Plan
Myworkouts
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time56 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 1 x Dumbbell, Flat Bench, T-Bar Row Machine, Pull up bar, 2 x Dumbbell, Incline Bench


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Most people see chest and back workouts as being designed for men alone, but that’s not true. This workout routine is also beneficial to women in many ways and that’s why we have designed customized programs to help you get the best from chest and back workouts.

When you exercise your chest and back:

  • It helps to improve your posture
  • It helps you breathe easier
  • It helps build a strong foundation

You may worry about building a bulky upper body, but in the real sense, you shouldn’t because as a woman you don’t have enough testosterone to build large muscles. 

However, we have designed the best chest and back workouts that can help you tone up without adding bulk.

These programs are designed for all women irrespective of your experience level. So we have the beginner, intermediate, and advanced levels which you can choose to meet any of your chosen goals.

As a beginner, if you have a goal to build muscle alone, you can choose the “Lats for Upper Body Size Workout” which is a muscle-focus workout. It is designed for just a day per week and you complete the workout in 63 minutes. The equipment you need for this program includes cable, bodyweight, machines, and dumbbells.

However, note that you can achieve more than one goal with our chest and back workouts. 

You can follow our “Back Attack” program to achieve up to four goals, including bodybuilding, powerbuilding, gain strength, and build muscle. This workout is for the advanced (3+ years) experience level and it helps to build large back muscles. It is performed 3 days weekly and the remaining four days are for resting. 

There are also intermediate (2-3 years) experience level options like the “Chest and Triceps Sarcoplasmic Hypertrophy 2,” which is useful if your goal includes bodybuilding and build muscle. This workout helps to increase cellular muscle structures and rip your muscle fibers to promote local endurance needed to build muscles. 

Working your muscles is very delicate and if you don’t follow the right routine, it may lead to injuries that can be fatal. That’s why we don’t leave you hanging. 

When you register for any of our chest and back workouts, we evaluate your goals and we recommend the best program for you. Not only that, but we guide you along the way and help you ensure you warm up your muscles properly before starting the chest and back workouts.

Remember that exercising your chest and back is very vital for improving your overall health. So it’s time to show your chest and back muscles some extra love.

Register with us today and let’s walk and work together!