Thursday 02 March 2023

Workout Plan: Back to Basics

Purpose: To build and strengthen back muscles, improve core stability and increase overall endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walkouts
  • 3/3 hip openers
  • 5/5 suitcase KB deadlifts
  • 10 touch sky touch toes
  • 5/5 kb 1-arm swings

Part A: Back to Basics

Measure: Weight

2 x 12min AMRAPS


  • 6 T-bar rows
  • 6/6 1 – leg KB deadlifts
  • 10/10 bird dogs


  • 2 heavy deadlifts / 6/6 1-arm bent over rows
  • 8/8 1-arm upright rows
  • 20 KB slides

Part B: Pressure

Measure: Repetitions

12min EMOM

  • 8 burpee to target
  • 20m shuttle runs
  • 10 sit ups

Muscle Groups:

  • Back muscles: T-bar rows, 1-leg KB deadlifts, and deadlifts target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Bird dogs, sit-ups, and suitcase KB deadlifts engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Shoulders and legs: 1-arm upright rows, KB slides, and 1-leg KB deadlifts engage the shoulder and leg muscles.

This workout plan targets back muscles, improves core stability, and increases overall endurance. It is designed to improve strength and muscular endurance in the back, while also challenging the core, shoulder, and leg muscles. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the back, shoulders, legs, and core. It is an ideal workout plan for individuals who are looking to build strength in their back muscles and improve their overall fitness.

Additional information:

B2H stands for Build to Heavy
Measure: Weight

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