FAST AMINOS WELLNESS
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Gym workout

Back

Better posture and a stronger pull.

Exercises
5
Total sets
17
Time
45–55 min
Equipment
Gym

The workout

Warm up first: 5 minutes of easy cardio, then 1–2 light sets of the first exercise.

  1. Pull-Up or Lat Pulldown

    4 sets6–10 repsRest 2 min

    Start each rep by pulling your shoulder blades down. Drive elbows toward your back pockets.

    Pull-Up or Lat Pulldown, start position
    Start
    Pull-Up or Lat Pulldown, finish position
    Finish

  2. Barbell or Dumbbell Row

    4 sets8–10 repsRest 2 min

    Hinge to about 45° with a flat back. Row to your lower ribs and pause for a beat.

    Barbell or Dumbbell Row, start position
    Start
    Barbell or Dumbbell Row, finish position
    Finish

  3. Seated Cable Row

    3 sets10–12 repsRest 90 sec

    Sit tall and don't rock. Let your shoulders stretch forward, then squeeze them back together.

    Seated Cable Row, start position
    Start
    Seated Cable Row, finish position
    Finish

  4. Single-Arm Dumbbell Row

    3 sets10–12 per armRest 60 sec

    Brace on a bench and pull the dumbbell toward your hip, not straight up to your armpit.

    Single-Arm Dumbbell Row, start position
    Start
    Single-Arm Dumbbell Row, finish position
    Finish

  5. Face Pull

    3 sets15 repsRest 60 sec

    Rope at face height. Pull toward your eyes and finish with your hands beside your ears.

    Face Pull, start position
    Start
    Face Pull, finish position
    Finish
The 45/30 rule

Lift for 45. Then 30 minutes of Zone 2.

45min

Resistance training

Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.

30min

Zone 2 cardio (LISS)

Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.

Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.

Find your Zone 2: about 60–70% of your max heart rate. At age 40 that's roughly 108–126 bpm for men and 102–120 bpm for women. No watch? Use the talk test: you can speak in full sentences, but you couldn't sing. Calculate your Zone 2 →

Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.

Pick the right weight

Choose a weight you can lift for the listed reps with 1–2 good reps left in the tank.

Progress each week

When you hit the top of the rep range on every set, add a little weight next time.

Protect your muscle

Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.

Know your protein number?

Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.

Find my numbers →
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