Friday 07 January 2022
Workout Plan: Back Friday
Objective: Improve back strength, muscle hypertrophy, and overall fitness with a high-intensity workout focused on back exercises and other complementary movements.
Duration: Approx. 60-75 minutes per session
Equipment needed:
- Cardio machine (e.g., rower, stationary bike, or treadmill) for the warm-up
- Kettlebell for warm-up and 1-arm row
- Barbell and weights for deadlifts
- Pull-up bar for wide grip pull-ups
- Bench or box for seated box jumps and reverse plank
- Suitable hill for hill sprints
Back Friday Warm-up
(Approx. 10-15 minutes) Perform 3 rounds of the following exercises, without resting between exercises:
- 10 Calorie cardio machine (choose between rower, stationary bike, or treadmill)
- 10 Full kettlebell swings
- 3 Walkouts
- 3/3 Hip airplanes
- 5 Deadlifts with a light weight, gradually building to a moderate weight
Part A: Back It (8 rounds in pairs)
Measure: Kilograms
In pairs, complete 8 rounds of the following exercises:
- 15 Deadlifts – build to a moderate weight
- 5 Strict wide grip pull-ups
- 10/10 Kettlebell 1-arm row (Build to Heavy)
- 10 Seated box jumps
- 15 Hanging straight leg raises or knee raises
- 1-minute reverse plank (heels on bench)
*Note: While one person is working, the other partner rests, and then switch roles.
Finisher (if time permits) Sprint:
- 3 x hill sprints: sprint up, walk down
- Rest for 60-90 seconds between sprints
Cooldown (Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your back, hamstrings, glutes, quads, calves, chest, shoulders, and core muscles.
Muscle Groups
The Back Friday workout primarily targets the back muscles while also incorporating exercises for other major muscle groups. The main muscle groups targeted include:
- Warm-up:
- The warm-up focuses on engaging the entire body, including the legs, core, upper body, and cardiovascular system.
- Part A: Back It (8 rounds in pairs)
- Deadlifts: This compound exercise targets the posterior chain, including the lower back, glutes, and hamstrings, while also engaging the core, traps, and forearms.
- Strict wide grip pull-ups: This exercise primarily targets the lats, upper back, and rear deltoids, with secondary engagement of the biceps, forearms, and core.
- Kettlebell 1-arm row: This exercise targets the lats, rhomboids, rear deltoids, and traps.
- Seated box jumps: This exercise focuses on the quads, hamstrings, glutes, and calves while also providing a plyometric and cardiovascular workout.
- Hanging straight leg raises or knee raises: This exercise primarily targets the core muscles, specifically the rectus abdominis, transverse abdominis, and hip flexors.
- Reverse plank: This exercise targets the posterior chain, including the lower back, glutes, and hamstrings, while also engaging the core, shoulders, and triceps.
- Finisher (if time permits)
- Hill sprints: This exercise focuses on the cardiovascular system while engaging the quads, hamstrings, glutes, and calves.
In summary, the Back Friday workout primarily targets the back muscles, including the lats, rhomboids, rear deltoids, traps, and lower back, while also incorporating exercises for the legs, core, and upper body, making it a well-rounded, full-body workout with a focus on the back muscles.