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.