Thursday 10 November 2022

Workout Plan: Back Attack

Purpose: To build and strengthen the back muscles, incorporating exercises that target the lats, rhomboids, traps, and erector spinae muscles, while also targeting the core for stability and balance.

Warm Up:

3 rounds:

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

Part A: Back Week 6

Measure: Weight

A. E2MOM x 5

  • 4 deadlifts – build to heavy
  • 4 strict pull ups
  • 20 Russian twists

B. E2MOM x 5

  • 15 heavy kettlebell swings
  • 12 seated reverse flyes
  • 10 weighted sit ups

Part B: Feelin It

Measure: Rounds
16min EMOM

  • Lateral bench jump overs
  • Sumo deadlift high pulls
  • Walk ups
  • Devil press

Muscle Groups:

  • Back muscles: Deadlifts and pull-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Russian twists and weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets the back muscles with compound exercises like deadlifts and pull-ups, and isolation exercises like seated reverse flyes to ensure a well-rounded back workout. The inclusion of core exercises and a conditioning EMOM ensures a complete full-body workout that is both challenging and effective.

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Your email address will not be published.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.