An introductory fitness program to help you understand the fundamentals of bodybuilding and general exercise science. Check out The OOFA Method™ for the full course.

BEGINNER BASICS Chapter 1: THE END Just a Taste

Bringing back the Golden Era of Bodybuilding. We are thrilled to have you here and be a part of our community. As you may already know, our goal is to help bring back the Golden Era of Bodybuilding to the fitness community. We believe in focusing on the fundamentals of fitness, working hard, and striving for greatness. Our team of fitness experts has created a variety of fitness courses and personal training programs to help you achieve your fitness goals. Whether you're looking to build muscle, lose weight, or simply maintain a healthy lifestyle, we have something for everyone. In addition to our fitness programs, we also offer a wide range of merchandise, including gym clothing, accessories, and supplements. All of our products are carefully selected to ensure that they meet our high standards of quality. On our blog, you will find a wealth of information on fitness, nutrition, and wellness. Our team of writers, who are also fitness enthusiasts, are passionate about sharing their knowledge and experience with you. We believe that by educating and inspiring our community, we can help people lead healthier, happier lives. We hope to help with your fitness journey. We are committed to providing our customers with the best possible experience. If you have any questions or concerns, please don't hesitate to contact us. We value your feedback and are always looking for ways to improve our services. Thank you for choosing OOFA Fitness. We look forward to helping you achieve your fitness goals and becoming a part of our community. Check out our many services at www.oofafitness.com.

F I T N E S S C O U R S E S TRAIN LIKE ICONS OF THE GOLDEN ERA . Follow training techniques inspired by Arnold Schwarzenegger, Tom Platz, Mike Mentzer, and more. START TRAINING FOLLOW OUR INSTAGRAM @OOFAFITNESS USE CODE " METHOD10 " FOR 10% OFF THE OOFA METHOD Click Here > FITNESS EQUIPMENT BOOST MUSCLE DEVELOPMENT 25% OFF Quick View Doorway Pull-Up Bar Regular Price $75.99 Sale Price $56.99 ADD TO CART 50% OFF Quick View Handheld Grip/Forearm Strengthener Regular Price $10.99 Sale Price $5.99 ADD TO CART Quick View Weightlifting Gym Belt Price $24.99 ADD TO CART View All Equipment Join our in-depth training program where we Unlock the Secrets of Classic Bodybuilding. ​ This course is intricately designed to equip you with the fitness knowledge and techniques from the lost art that is Golden-Era Bodybuilding . ​ Are you ready to embark on a transformative journey that will turn you into an aesthetic Legend ? START TRAINING RETRO FITNESS APPAREL EMBRAC E THE OLD-SCHOOL STYLE POPULAR Quick View Men's Retro Casual Gym Workout Shorts Regular Price $37.99 Sale Price $19.00 ADD TO CART Quick View OOFA Retro - Classic Tank Top (OOFA Blue) Price $39.95 ADD TO CART Quick View Men's Quick Dry Running Shorts Price $18.00 ADD TO CART View All Apparel NEWSLETTER BECOME A FITNESS G ENIUS Subscribe to our weekly Newsletter for exclusive fitness strategies and discounts. Join Thanks for subscribing! PROGRESS PHOTOS TESTIMONIALS BEFORE AFTER Bryant A. Bryant's fitness journey began at 170lbs, dieting to 130lbs, and building back up. Now approaching his original weight! Try Bryant's Routine F I T N E S S C O U R S E S TRAIN LIKE ICONS OF THE GOLDEN ERA . Follow training techniques inspired by Arnold Schwarzenegger, Tom Platz, Mike Mentzer, and more. START TRAINING Contact Us contact@oofafitness.com Join our welcoming fitness community! Name Email Phone Subject Message Submit Thanks for submitting!

ALL BACK EXERCISES Our full list of Back exercises and their instructions. Back to All Exercises Pull-Ups: What it works: Lats, Traps, Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. ​ ​ BB Rows: What it works: Lats, Traps, Rear Delts, Biceps, Lower Back How to perform: Stand with feet shoulder-width apart, and grip the barbell slightly wider than shoulder-width. Hinge at the hips, maintaining a flat back, and pull the barbell toward your belly button, leading with your elbows. Squeeze your shoulder blades together at the top. Lower the barbell with control, keeping your back straight. ​ ​ Seated Rows: What it works: Lats, Traps, Rear Delts, Biceps How to perform: Sit on the rowing machine with your feet firmly planted on the footrests and your knees slightly bent. Grasp the handles with a neutral grip, keeping your hands shoulder-width apart. While maintaining an upright posture, engage your back muscles and pull the handle towards your belly button, squeezing your shoulder blades together at the end of the movement. Slowly let the cable back to starting position with control. ​ ​ DB Pullovers: What it works: Lats, Chest, Triceps How to perform: Lie on a bench with a dumbbell in both hands, palms facing up. Extend your arms above your chest, perpendicular to your body. Keeping a slight bend in your elbows, lower the dumbbell behind your head, feeling a stretch in your lats and chest. Raise the dumbbell back to the starting position, focusing on using your lats to pull it up. ​ ​ DB Shrugs: What it works: Traps How to perform: Stand upright with dumbbells in each hand, arms extended alongside your body, and thumbs facing inward. Raise your shoulders as high as possible while keeping your arms straight. Hold the contraction at the top for a brief moment, feeling the tension in your traps. Lower your shoulders back down to the starting position and repeat the movement. ​ ​ Chin-Ups: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. ​ ​ T-Bar Rows: What it works: Lats, Traps, Biceps, Brachialis How to perform: Straddle a stable barbell, put a cable row handle under it and grab the handle with a neutral grip. Bend at the hips while maintaining a straight back. Pull the barbell towards your chest by retracting your shoulder blades, keeping your elbows close to your body. Pause at the top, then lower the barbell with control. ​ ​ Lat Pulldowns: What it works: Lats, Biceps, Brachialis, Traps How to perform: Sit on the machine with knees under the padded support. Grasp the wide bar slightly wider than shoulder-width apart. Pull the bar down toward your chest by squeezing your shoulder blades together and driving your elbows down. Pause at the bottom then slowly let the bar back up to the starting position. ​ ​ BB Shrugs: What it works: Traps How to perform: Stand upright with a barbell in front of you, holding it with an overhand grip and hands slightly wider than shoulder-width apart. Keeping your arms straight, lift your shoulders up as high as possible. Hold the contraction at the top for a moment, feeling the tension in your trapezius muscles. Lower your shoulders back down to the starting position. ​ ​ Face Pulls: What it works: Rear Delts, Rhomboids, Rotator Cuff, Upper Back How to perform: Attach a rope handle to a high pulley machine. Stand facing a high pulley machine, grab the rope with an overhand grip, and step back to create tension. With your elbows slightly above shoulder height, pull the rope towards your face. Hold the peak contraction for a moment, feeling the engagement in your rear delts and upper back. Slowly release the tension and return to the starting position, allowing a full stretch of your muscles. ​ ​ RDLs: What it works: Glutes, Hamstrings, Quads, Erector Spinae How to perform: Stand with feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back straight and knees slightly bent. Lower the barbell down below your knees, feeling a stretch in your hamstrings. Push your hips forward and squeeze your glutes to return to the starting position. Always keep your back as straight as possible. ​ ​

ALL EXERCISES Our full list of how-to-perform exercise instructional videos and GIFs SHOULDERS View All Exercises ARMS View All Exercises CHEST View All Exercises CORE View All Exercises BACK View All Exercises LEGS View All Exercises

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