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:
A.
- 8 deadlifts @ 70% of 1RM
- 6/6 tempo 1-arm row (3 sec down)
B.
- 6 wide grip pull-ups
- 15 weighted sit-ups
C.
- 8 Heavy T-bar rows
- 8 chin-ups
Finisher:
- 100 DB reverse flyes
- 150 Russian twists
Muscle Groups:
- Back muscles: Deadlifts, rows, pull-ups, and T-bar rows work the entire back, including the latissimus dorsi, rhomboids, erector spinae, and trapezius.
- Core muscles: Weighted sit-ups and Russian twists engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Biceps and forearms: Pull-ups and chin-ups also target the biceps and forearms.
- Posterior shoulder muscles: DB reverse flyes work the rear deltoids and help improve shoulder stability and posture.