Friday 03 February 2023

Workout Plan: Arms Week 1

Purpose: To build and strengthen arm muscles, improve core stability, and increase overall endurance.

Warm Up:

3 rounds

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 5 scapula retractions
  • 10 KB bicep curls
  • 5 push ups

Part A: Arms 1A

Measure: Weight

EMOM 10:

  • 8 heavy barbell curls
  • 15 half push ups

Part B: Arms 1B

Measure: Weight

EMOM 10:

  • 4 dips
  • 16 alt DB bicep curls
  • 10 V ups


Measure: Rounds


  • 5 chin ups
  • 10 box jumps
  • 15 full KB swings

Muscle Groups:

  • Biceps: Barbell curls, DB bicep curls, and dips target the bicep muscles for increased strength and size.
  • Triceps: Dips and push ups target the tricep muscles for definition and strength.
  • Core: Half push ups, V ups, and box jumps engage the abdominal muscles for stability and core strength.
  • Back and legs: Chin ups and full KB swings engage the back and leg muscles for increased overall endurance.

This workout plan targets arm muscles, improves core stability, and increases overall endurance. It combines compound and isolation exercises to ensure a well-rounded workout that targets major muscle groups in the arms, back, and legs. It is an ideal workout plan for individuals who are looking to build arm strength and improve their overall fitness.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.