Tuesday 06 December 2022

Workout Plan: Turkey

Purpose: To build strength and endurance while targeting major muscle groups in the legs, chest, back, and core.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 3/3 hip openers
  • 10 kettlebell swings
  • 10 scorpion tails
  • 5 yes no squats

Part A: Turkey

Measure: Rounds

3 x 13min AMRAPs:


  • 10 back squats (compound exercise targeting the quadriceps, glutes, and hamstrings)
  • 200m run (cardiovascular exercise)
  • 15 weighted sit-ups (core exercise)


  • 20 calories on the stationary bike (cardiovascular exercise)
  • 6 x 3D chest press (chest exercise)
  • 30 Russian twists (core exercise)


  • 12 T-bar rows (back exercise)
  • 20 gorilla rows (kettlebell exercise targeting back and shoulder muscles)
  • 30-second plank taps (core exercise)

Muscle Groups:

  • Legs: Back squats target the major muscles in the legs, such as the quadriceps, glutes, and hamstrings.
  • Chest: 3D chest press is a chest exercise that targets the pectoral muscles.
  • Back: T-bar rows and gorilla rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core: Weighted sit-ups, Russian twists, and plank taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets major muscle groups in the legs, chest, back, and core, while also improving cardiovascular endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups. It is an ideal workout plan for individuals who are looking to build strength and endurance and improve their overall fitness.

Additional information:

B2H stands for Build to Heavy
Measure: Weight

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