Thursday 02 February 2023

Workout Plan: Back Attack

Purpose: To strengthen and build the back muscles, improve grip strength, and increase overall endurance.

Warm Up:

3 rounds:

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

Part A: Back Attack

Measure: Weight

E3MOM x 12:

  • 6 Deadlifts – Build to Heavy
  • 5 Eccentric Pull-Ups
  • 12 Bent Over Reverse Flyes
  • 10/10 1-Arm Rows
  • 10 Calories on the Rower

Muscle Groups:

  • Back Muscles: Deadlifts, bent-over reverse flyes, and 1-arm rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Grip Strength: Eccentric pull-ups require grip strength, which helps to improve overall grip strength for other exercises.

This workout plan targets back muscles, grip strength, and overall endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the back and improves grip strength. It is an ideal workout plan for individuals who are looking to build strength in their back muscles, improve their grip strength, and increase their overall endurance.

Additional information:

B2H stands for Build to Heavy
Measure: Weight

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