Friday 25 February 2022

Workout Plan: Back Attack

Purpose: To build and strengthen the back muscles, 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 5

Measure: Weight

8 sets of each:


  • 1 deadlift @ 100% of 1RM
  • 4 pull ups


  • 8/8 KB 1- arm rows
  • 10 weighted sit ups


  • 400m hard run!

Muscle Groups:

  • Back muscles: Deadlifts, pull ups, and KB 1-arm rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Weighted sit ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • This workout plan targets the back muscles, focusing on building and strengthening the major muscle groups. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the back and core.

Additional information:

1RM stands for One Repetition Maximum, which is the maximum amount of weight a person can lift for one repetition of a given exercise.

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Your email address will not be published.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.