Friday 20 May 2022

Workout Plan: Back Week 2

Purpose: To further develop and strengthen back muscles, focusing on various muscles within the back region, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 10 kettlebell swings
  • 2 walk outs
  • 5 scap retractions
  • 3/3 hip openers
  • 5 touch toes touch sky

Part A: Back Week 2

Measure: Weight

4 rounds of each:

A.

  • 8 deadlifts – building
  • 6/6 1 arm bent over row
  • 15 hanging leg raises

B.

  • 6 pull-ups
  • 12 upright rows using EZ bar
  • 12 bent over reverse flyes

C.

  • 8 T-bar rows
  • 15 cal row
  • 15 weighted V-ups

Part B: Daily

Measure: Rounds

7min AMRAP:

  • 5 kettlebell head cutters
  • 5 chin-ups
  • 10 toe taps

Muscle Groups:

  • Back muscles: Deadlifts, 1 arm bent over rows, pull-ups, upright rows, bent over reverse flyes, and T-bar rows target major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Hanging leg raises, weighted V-ups, and toe taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan continues to target back muscles, focusing on various muscles within the back region, while incorporating 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 and core. The Daily AMRAP further challenges your endurance and strength.

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