Friday 01 April 2022

Workout Plan: Pump It Up

Purpose: To build and strengthen upper body muscles, focusing on the biceps, triceps, and shoulders, while incorporating core exercises for stability and balance.

Part A: Pump City

Measure: Rounds

4 x 9min AMRAPs:

A.

• 7 cal seated ski
• 21’s Z-bar bicep curls
• 30 flutter kicks

B.

• 25 straight bar bicep curls
• 12 weighted dips

C.

• 6 close grip bench – Build to Heavy (B2H)
• 12 DB hammer curls

D.

• 20 walk-ups
• 20 side raises

Muscle Groups:

• Biceps: 21’s Z-bar bicep curls, straight bar bicep curls, and DB hammer curls focus on building and strengthening the biceps.
• Triceps: Weighted dips and close grip bench press engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
• Shoulders: Walk-ups and side raises work the deltoids and help improve shoulder stability and posture.
• Core muscles: Flutter kicks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular conditioning: Seated ski provides a low-impact, full-body movement that increases heart rate and improves cardiovascular fitness.

This workout plan targets upper body muscles, focusing on the biceps, triceps, and shoulders, while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core. The 4 x 9-minute AMRAPs challenge participants to complete as many rounds as possible within the time frame, promoting endurance and overall fitness.

Additional information:

B2H stands for Build to Heavy