Thursday 16 February 2023

Workout Plan: Back and Legs Blast

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

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 4/4 hip openers
  • 5/5 1-arm KB deadlifts
  • 10 touch toes touch sky

Part A: Back and Legs 3A

Measure: Weight
E3MOM x 5

  • 2 heavy deadlifts (B2H)
  • 8/8 1-arm bent over rows
  • 15/15 standing oblique twists
  • 20 bench jump overs

Part B: Back and Legs 3B

Measure: Weight
E3MOM x 5

  • 6 T-bar rows
  • 12 Jefferson curls
  • 15 calf raises
  • 20 toe taps

Part C: Venom

Measure: Rounds
6min AMRAP

  • 4 barbell hang cleans
  • 4 burpees over the bar

Muscle Groups:

  • Back muscles: Deadlifts, bent over rows, T-bar rows, and Jefferson curls target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Leg muscles: Deadlifts, calf raises, and toe taps target the major muscles in the legs, such as the quadriceps, hamstrings, and calves.
  • Core muscles: Standing oblique twists, bench jump overs, and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets back and leg 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 and leg muscles and improve their overall fitness.

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