Thursday 27 October 2022

Workout Plan: Back Week 4

Purpose: To build and strengthen the muscles of the back, focusing on the lats, traps, rhomboids, and erector spinae, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 5 touch toes and sky
  • 10 calf raises
  • 5 scap retractions
  • 5 deadlifts – building

Part A: Back 1

Measure: Weight

18-minute AMRAP

  • 6 deadlifts – heavy
  • 12 calorie row
  • 12 seated reverse flyes

Part B: Back 2

Measure: Rounds

18-minute AMRAP

  • 8/8 1-arm suitcase KB deadlifts
  • 12 plate front raises
  • 6/6 1-arm landmine rows

Muscle Groups:

  • Back muscles: Deadlifts, calorie row, and seated reverse flyes target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Shoulders: Plate front raises target the anterior deltoids and help improve shoulder stability and posture.

This workout plan targets the muscles of the back, focusing on the lats, traps, rhomboids, and erector spinae, while incorporating exercises that challenge and strengthen the core for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the back and shoulders.

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