Self-Guided

Muscle building: Unchained

By Torre Washington

Unlock your full-body strength with Torre's power moves.

To nail your form for the exercises in this workout, head to the tutorial.

Be sure to read the Centr Guide to Building Muscle for everything you need to know to get started with weight training and get results.

If you don't have access to a full gym set-up, look for inset modifications in the exercise videos, and sub in dumbbells for barbells where needed.

  • Level
    Beginner

  • Time
    40 MIN

  • Equipment
    Barbell • Bench • Cable machine • Weight plate/s

  • Targets
    Back • Full body • Legs

  • Action ready

    Start moving to find your intensity and get your muscles ready to work.

    Warm-up
  • Lift strong

    Kicking off with compound movements that deliver big bang for your buck.

    Round 1
  • Back it up

    It's time to bring the fire to your back and shoulders.

    Round 2
  • Well rounded

    First triceps, then biceps. The reps are high, so dig deep and push through!

    Round 3
  • Wrap it up

    Kickstart your recovery with these targeted, essential stretches.

    Cool-down

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