Thursday 12 January 2023

Workout Plan: Pull

Purpose: To strengthen and tone the back muscles and improve overall endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 3/3 hip openers
  • 5 straight leg sit ups
  • 10 kettlebell swings

Part A: Pull

Measure: Rounds

3 x 12min AMRAPs:


  • 12 T bar rows (build to heavy)
  • 8/8 1 arm rows (dumbbell exercise targeting the back muscles)
  • 20 mountain climbers (cardiovascular and core exercise)


  • 12 calories on the rowing machine (or any cardio machine)
  • 10 burpees (compound exercise targeting multiple muscle groups)
  • 20 reverse crunches (core exercise)


  • 12 Jefferson curls (compound exercise targeting back muscles, hamstrings and glutes)
  • 8/8 1-arm deadlifts (dumbbell exercise targeting back muscles and hamstrings)
  • 20 plank climbers (core exercise)

Muscle Groups:

  • Back muscles: T bar rows, 1 arm rows, Jefferson curls, and 1-arm deadlifts target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Mountain climbers, reverse crunches, and plank climbers engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular endurance: Cardio machine, burpees, and mountain climbers increase overall endurance.

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, 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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