Thursday 23 June 2022

Workout Plan: Week 2 Back Strength

Purpose: To build and strengthen back muscles, focusing on exercises that target the entire back, while incorporating core exercises for stability and balance.

Warm Up:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 cat-cow stretches
  • 10 bird-dogs (5 each side)
  • 8 alternating thoracic rotations (4 each side)
  • 10 glute bridges

Part A: Back

Measure: Weight

E2MOM x 6 (Every 2 Minutes On the Minute for 6 rounds):

  • 8 sumo deadlifts
  • 6/6 1-arm bent over rows
  • 10/10 side plank pulses

E2MOM x 6:

  • 8 strict pull-ups
  • 15/15 standing oblique crunches
  • Seated reverse flyes

Part B: Wrestler

Measure: Repetitions

12min AMRAP (As Many Rounds As Possible):

With a single kettlebell:

9/6/3

  • suitcase deadlifts
  • cleans/push press

(do all on one side, then all on the other side)

Muscle Groups:

  • Back muscles: Sumo deadlifts, 1-arm bent over rows, strict pull-ups, and seated reverse flyes target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Side plank pulses and standing oblique crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Lower body: Sumo deadlifts and suitcase deadlifts target the quadriceps, hamstrings, and glutes, promoting lower body strength and power.
  • Upper body: Kettlebell cleans and push press work the deltoids, triceps, and upper back muscles, contributing to overall upper body strength.

This workout plan is designed to build and strengthen back muscles, focusing on exercises that target the entire back, while incorporating core exercises for stability and balance. The combination of strength and core exercises ensures a well-rounded workout that targets all major muscle groups in the back and core.

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