Friday 01 July 2022

Workout Plan: Pump City Week 3

Purpose: To build and strengthen upper body muscles, focusing on the back, biceps, triceps, and shoulders, 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
  • 30 seconds per side for the following stretches:
  • Pigeon stretch
  • Supine cross
  • Thread the needle
  • 10 kettlebell bicep curls

Part A: Pump City Week 3

Measure: Rounds

Complete 2 x 18min AMRAPs (As Many Rounds As Possible)

A.

5 cal bicep rowing
21’s Z-bar curls
5 weighted dips
15/15 standing oblique crunches

B.

15 V-ups
10 skull crushers
30 Russian twists

Muscle Groups:

  • Back muscles: Bicep rowing targets the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Biceps: Z-bar curls and kettlebell bicep curls focus on building and strengthening the biceps.
  • Triceps: Weighted dips and skull crushers engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: Thread the needle stretch works the deltoids and helps improve shoulder stability and posture.
  • Core muscles: V-ups, standing oblique crunches, and Russian twists engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, focusing on the back, 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.

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