Thursday 04 May 2023

Workout Plan: Foxy Back

Purpose: To build and strengthen back muscles, increase upper body strength and endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 leg overs
  • 10 scorpion tails
  • 5 scap retractions
  • 10 kettlebell swings

Part A: Back

Measure: Weight

2 x E2MOM x 5


  • 12 deadlifts
  • 12 reverse flyes
  • 6/6 1-arm bent over rows


  • 6 pull ups
  • 8/8 1-arm upright rows
  • 15 kettlebell swings

Part B: Foxy

Measure: Rounds

15min AMRAP

  • 4 wall walks
  • 6 burpee box jumps
  • 8 chin ups
  • 12 alt DB snatches

Muscle Groups:

  • Back muscles: Deadlifts, 1-arm bent over rows, reverse flyes and 1-arm upright rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Upper body muscles: Pull ups, 1-arm upright rows, and DB snatches engage the biceps, triceps, and shoulder muscles.

This workout plan targets back muscles, increases upper body strength and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the back, shoulders, 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.

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