Friday 18 February 2022

Workout Plan: Back Week 4

Purpose: To build and strengthen the muscles in the back, including the latissimus dorsi, rhomboids, erector spinae, and trapezius, while incorporating 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 KB deadlifts
  • 3/3 hip aeroplanes
  • 4 deadlifts – building

Part A: Back Week 4

Measure: Weight

7 sets of each:

A.

  • 2 deadlifts @ 90% of 1RM
  • 6 pull ups

B.

  • 4 Heavy T-bar rows
  • 20 russian twists

Finisher:

  • 20 cal ski sprint
  • 30 chin ups

Muscle Groups:

  • Back muscles: Deadlifts, pull ups, and T-bar rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Russian twists and chin ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets the muscles in the back, while incorporating core exercises for stability and balance. The combination of deadlifts, pull ups, and T-bar rows ensures a well-rounded workout that targets all major muscle groups in the back, while russian twists and chin ups engage the core muscles for added stability and strength.

Additional information:

1RM stands for One Repetition Maximum, which is the maximum amount of weight that can be lifted for one repetition.

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