Thursday 09 March 2023

Workout Plan: Back Attack

Purpose: To build and strengthen back muscles, improve core stability, and increase overall strength and endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 5 scapula retractions
  • 10 kettlebell swings
  • 10 touch sky and toes
  • 10/10 1-arm kettlebell deadlifts
  • 5 straight leg sit ups

Part A: Back Attack

Measure: Weight

Two EMOM 12’s alternate even and odd min:


  • Odd: 4 deadlifts + 8 reverse flyes
  • Even: 5/5 1-arm suitcase deadlifts + 10 sit ups


  • Odd: 6/6 1-arm bent over rows + 12 toe taps
  • Even: 4 strict pull-ups + 4/4 1-arm upright rows

Part B: Goldfinger

Measure: Rounds


  • 6/6 DB Deadlifts
  • 5/5 DB hang cleans
  • 4/4 DB presses
  • 2 burpees

Muscle Groups:

  • Back muscles: Deadlifts, reverse flyes, 1-arm suitcase deadlifts, bent-over rows, and 1-arm upright rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Sit-ups, toe taps, and 1-arm suitcase deadlifts engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Shoulders and arms: Reverse flyes, 1-arm upright rows, and pull-ups engage the shoulder, biceps, and triceps muscles.

This workout plan targets back muscles, improves core stability, and increases overall 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, increase their overall strength and endurance, and improve their overall fitness.

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Your email address will not be published.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.