Tuesday 08 February 2022

Workout Plan: Back Week 3

Purpose: To further strengthen and build the muscles in the back, increase core strength and stability, and maintain overall muscle balance and functional movement.

Warm Up:

3 rounds:

6 calories on a cardio machine (rower, bike, etc.) 5 scapular retractions 10/10 1-arm DB/KB upright rows 5 deadlifts building in weight 2 walkouts

Part A: Back Week 3

Measure: Weight 6 sets of each:


4 deadlifts @ 70% of 1RM 6/6 heavy 1-arm row


8 strict pull-ups 15 weighted sit-ups


6 Heavy T-bar rows 12 chin-ups


100 reverse grip bent over barbell rows

Muscle Groups:

  1. Back muscles: Deadlifts, rows, pull-ups, T-bar rows, and reverse grip bent over barbell rows work the entire back, including the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  2. Core muscles: Weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  3. Biceps and forearms: Pull-ups, chin-ups, and rows also target the biceps and forearms.
  4. Posterior shoulder muscles: Rows help improve shoulder stability and posture by working the rear deltoids.

This workout plan builds on the previous back-focused workout (Back Week 2) by increasing the number of sets and incorporating a finisher exercise to further strengthen the back muscles. It also maintains core strength and stability, overall muscle balance, and functional movement.

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