Thursday 23 February 2023

Workout Plan: Back Attack

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

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 4 walk outs
  • 10 calf raises
  • 10 foot dorsiflexion
  • 8/8 1-arm KB deadlifts
  • 5 Jefferson curls

Part A: Back Attack

Measure: Weight

3 x EMOM 12


  • 10 KB swings
  • 5 KB sumo deadlifts
  • 5 burpees


  • 6/6 1-arm landmine rows
  • 10 bench facing bench jump overs


  • 4 Pull-ups
  • 6 Deadlifts – Moderate

Muscle Groups:

  • Back muscles: 1-arm landmine rows and deadlifts target major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius. KB swings, KB sumo deadlifts, and pull-ups also engage the back muscles.
  • Core muscles: Burpees, bench jump overs, and deadlifts engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Leg muscles: KB swings, KB sumo deadlifts, and bench jump overs engage the leg muscles.

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

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