The new year has begun and it's time to set goals regarding well-being!

Today we're giving you some ideas to train back muscles!

Here is an ideal workout to train your back muscles:

1. Pull-ups: 3 sets of 8-12 reps
2. Lat pulldowns: 3 sets of 8-12 reps
3. Seated row: 3 sets of 8-12 reps
4. Single-arm dumbbell row: 3 sets of 8-12 reps per side
5. T-bar row: 3 sets of 8-12 reps
6. Hyperextensions: 3 sets of 8-12 reps
7. Face pulls: 3 sets of 8-12 reps

It is important to warm up before starting this workout.

What if we don't have the right equipment to train? No problem, we can easily train bodyweight, and here are the suggested exercises!

1. Pull-ups: 3 sets of 8-12 reps
2. Inverted rows: 3 sets of 8-12 reps
3. Push-up to cobra: 3 sets of 8-12 reps
4. Superman hold: 3 sets of 30 seconds
5. Bird dog: 3 sets of 8-12 reps per side
6. Cat-cow stretch: 3 sets of 8-12 reps
7. Scapular push-ups: 3 sets of 8-12 reps

A 5-10 minute dynamic warm-up that includes movements such as arm circles, leg swings, and torso twists would be sufficient.

It is also important to stretch after your workout to improve flexibility and reduce the risk of injury.

It is recommended to perform this workout 2-3 times per week, with at least one day of rest in between sessions.

As you progress and become stronger, you can increase the number of sets, reps, and/or weight used.

It is important to challenge yourself and continuously progress in order to continue making gains in strength and muscle size.

Let us know how the workouts go!