Thursday 03 February 2022

Workout Plan: Back Week 2

Purpose: To strengthen and build the muscles in the back, improve overall muscle balance, and increase core strength and stability.

Warm Up:

3 rounds:

  • 6 calories on a cardio machine (rower, bike, etc.)
  • 5 scapular retractions
  • 10/10 1-arm DB/KB upright rows
  • 5 deadlifts building in weight
  • 2 walkouts

Part A: Back Week 2

Measure: Weight

5 sets of each:


  • 8 deadlifts @ 70% of 1RM
  • 6/6 tempo 1-arm row (3 sec down)


  • 6 wide grip pull-ups
  • 15 weighted sit-ups


  • 8 Heavy T-bar rows
  • 8 chin-ups


  • 100 DB reverse flyes
  • 150 Russian twists

Muscle Groups:

  1. Back muscles: Deadlifts, rows, pull-ups, and T-bar rows work the entire back, including the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  2. Core muscles: Weighted sit-ups and Russian twists engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  3. Biceps and forearms: Pull-ups and chin-ups also target the biceps and forearms.
  4. Posterior shoulder muscles: DB reverse flyes work the rear deltoids and help improve shoulder stability and posture.

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