Thursday 09 February 2023

Workout Plan: Back Attack

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.)
  • 10 touch toes and sky
  • 3/3 hip openers
  • 10 leg overs
  • 5/5 suitcase KB deadlifts
  • 5 scap retractions

Part A: Back Attack

Measure: Time (Speed)

3 x 10min EMOMs:


  • 6 T-bar rows (Build to Heavy)
  • 10/10 standing oblique twists (Core exercise)


  • 6/6 1 leg KB cleans (Kettlebell exercise targeting back and leg muscles)
  • 10 bench jump overs (Plyometric exercise targeting back and leg muscles)


  • 4 pull-ups (Compound exercise targeting back muscles)
  • 6/6 1 arm rows (Isolation exercise targeting back muscles)


  • 50 reverse flyes (Isolation exercise targeting upper back muscles)

Muscle Groups:

  • Back muscles: T-bar rows, 1 arm rows, pull-ups, and 1 leg KB cleans target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Standing oblique twists engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Plyometric exercises: Bench jump overs engage the leg muscles, such as the quadriceps, hamstrings, and glutes, while also working the back muscles for stability.
  • Isolation exercises: Reverse flyes and 1 arm rows target the smaller muscles in the back for definition and detail.

This workout plan targets back muscles, improves core stability, and increases overall endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the back, 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.

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