Thursday 03 November 2022

Workout Plan: Week 5 – Back Strength & Endurance

Purpose: To build and strengthen back muscles, while incorporating core exercises and cardiovascular components for overall fitness and stability.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 KB swings
  • 5 scap retractions
  • 5 deadlifts

Part A: Back 5 Week 5

Measure: Weight

A. E2MOM x 5 (Every 2 Minutes On the Minute)

  • 3 deadlifts at 80%
  • 12 V-ups
  • 6 chin-ups

B. E2MOM x 5

  • 15 cal row
  • 20 KB slides

C. 15min AMRAP (As Many Rounds As Possible)

  • 12 alt DB snatches
  • 10 toes to bar
  • 20 bench jump overs

Muscle Groups:

  • Back muscles: Deadlifts, chin-ups, and alt DB snatches target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: V-ups and toes to bar engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular component: Rowing and bench jump overs improve cardiovascular endurance and overall fitness.

This workout plan targets back muscles, focusing on building and strengthening the major muscles in the back. Core exercises are incorporated for stability and balance, while cardiovascular components ensure overall fitness. The combination of strength, endurance, and cardiovascular exercises ensures a well-rounded workout that targets all major muscle groups in the back and core.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.