Friday 22 July 2022

Workout Plan: Back Week 6

Purpose: To build and strengthen back muscles, while incorporating cardiovascular and full-body exercises for overall fitness and balance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walkouts
  • 3/3 hip openers
  • 10 kettlebell swings
  • 5 touch sky and toes

Part A: Back Remix Week 6

Measure: Weight

EMOM 10:

  • 1 sumo deadlift
  • 5 pull-ups
  • both in a minute

EMOM 10:

  • 6 T-bar rows
  • 12 skater jumps
  • both in a minute

AMRAP 16:

  • 200m run
  • 5 burpee chin-ups
  • 10 alternating DB snatches

Muscle Groups:

  • Back muscles: Sumo deadlifts, T-bar rows, and pull-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Lower body: Skater jumps engage the glutes, hamstrings, and quadriceps, improving lower body strength and stability.
  • Core muscles: Kettlebell swings and touch sky and toes engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular fitness: Running and skater jumps provide cardiovascular benefits, improving overall fitness and endurance.

This workout plan targets back muscles while incorporating cardiovascular and full-body exercises for overall fitness 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.

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