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:
A.
- 1 deadlift @ 100% of 1RM
- 4 pull ups
B.
- 8/8 KB 1- arm rows
- 10 weighted sit ups
Finisher:
- 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.