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Gym | Single Workout | Beginner: 4 exercises

This workout is designed to target the back and shoulder muscles, helping to build strength and improve posture. The first superset includes cable seated low rows and dumbbell incline rows. The cable seated low row is beneficial for targeting the lower back muscles, while the incline row focuses on the upper back and shoulders. The second superset consists of barbell upright rows and barbell Romanian deadlifts. Upright rows are effective for working the lateral deltoids and traps, while the Romanian deadlifts are a great compound exercise that targets the hamstrings, glutes, and lower back.

When performing these exercises, it's important to maintain proper form and technique. Keep your core engaged and maintain a straight back to minimize the risk of injury. Focus on controlled movements, and avoid using momentum to lift the weights. Gradually increase the weight as you progress to ensure continual muscle adaptation.

Incorporating this workout into your routine, along with a balanced nutrition plan, can help you achieve your fitness goals. Remember to fuel your body with quality protein, complex carbohydrates, and healthy fats to support muscle recovery and growth. Stay hydrated and ensure adequate rest to maximize the benefits of your training.

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  • #Exercise / Sets
    1Cable Seated Low Row4 sets • 20, 15, 12 and 12 reps
    Cable Seated Low Row
    2Dumbbell Incline Row4 sets • 20, 15, 12 and 12 reps
    Dumbbell Incline Row
    3Barbell Upright Row4 sets • 20, 15, 12 and 12 reps
    Barbell Upright Row
    4Barbell Romanian Deadlift4 sets • 20, 15, 12 and 12 reps
    Barbell Romanian Deadlift