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Sample beginner back workout : Lat pulldowns : 3 sets of 10-12 reps Seated rows : 3 sets of 10-12 reps Face pulls : 2 sets of 15 reps Dumbbell rows : 2 sets of 12 reps per arm Your back needs 48-72 hours between sessions to grow

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A persistent resting heart rate above 100 bpm, palpitations, dizziness, or chest discomfort should prompt timely medical review