Friday 02 December 2022

Workout Plan: Clifton

Purpose: To improve muscular endurance and build upper body strength, targeting biceps, triceps, shoulders, and chest muscles, while incorporating core exercises for stability and balance.

Warm Up:

2 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 scorpion tails
  • 10 shoulder taps
  • 5 push-ups
  • 10 kettlebell bicep curls

Part A: Clifton

Measure: Time (Endurance)

5 x 7min AMRAPs:


  • 20 alternating dumbbell bicep curls
  • 10 dips (compound exercise targeting triceps, chest, and shoulders)
  • 20 bicycle crunches (core exercise targeting upper and lower abs)


  • 10 calories on the seated ski machine (or any cardio machine)
  • 15 kettlebell bicep curls


  • 5 calories on the rowing machine (or any cardio machine)
  • 12 seated reverse flyes (shoulder exercise)
  • 12 plate front raises (shoulder exercise)


  • 8 close grip bench press (chest and triceps exercise)
  • 10 drop push-ups (chest and triceps exercise)
  • 30 flutter kicks (core exercise)


  • 45-second bag hug hold (core and chest exercise)
  • 12 skull crushers (triceps exercise)

Muscle Groups:

  • Biceps: Alternating dumbbell bicep curls, kettlebell bicep curls, and skull crushers target the biceps muscles.
  • Triceps and chest: Dips, close grip bench press, drop push-ups, and bag hug hold engage the triceps and chest muscles.
  • Shoulders: Seated reverse flyes and plate front raises target the shoulder muscles.
  • Core muscles: Bicycle crunches, flutter kicks, and bag hug hold engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, improving muscular endurance and building strength in the biceps, triceps, shoulders, and chest. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the upper body and core. It is an ideal workout plan for individuals who are looking to build upper body strength and improve their overall fitness.

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