Friday 03 June 2022

Workout Plan: Back Attack

Purpose: To build and strengthen back muscles, focusing on the latissimus dorsi, rhomboids, erector spinae, and trapezius, while incorporating lower body and core exercises for stability and balance.

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 10 touch sky and toes
  • 10/10 suitcase kettlebell deadlifts
  • 3/3 hip airplanes
  • 4 sumo deadlifts – building

Part A: Back Attack

Measure: Weight

6 sets of each:

A.

  • 4 sumo deadlifts – build to heavy
  • 6 pull-ups

B.

  • 6 heavy T-bar rows
  • 12 heavy kettlebell swings

Finisher:

  • 30 chin-ups

Muscle Groups:

  • Back muscles: Sumo deadlifts, pull-ups, T-bar rows, and chin-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Lower body muscles: Sumo deadlifts and kettlebell swings engage the glutes, hamstrings, and quadriceps, providing lower body strength and stability.
  • Core muscles: Suitcase kettlebell deadlifts and heavy kettlebell swings engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets back muscles, focusing on the latissimus dorsi, rhomboids, erector spinae, and trapezius, while incorporating lower body and core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the back, lower body, and core.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.