Friday 03 March 2023

Workout Plan: Pomp Stad

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
  • 10 leg overs
  • 5 sit ups
  • 5 scap retractions

Part A: Arms 5A

Measure: Rounds

3 x 12min AMRAPs:


  • 10 hand release close grip push ups
  • 15 barbell bicep curls
  • 10 hanging leg raises


  • 10 skull crushers
  • 15 KB bicep curls
  • 10 strict press


  • 10 DB side raises
  • 15 plate front raises
  • 10 chin ups

Muscle Groups:

  • Arms: Barbell bicep curls, KB bicep curls, skull crushers, strict press, and chin ups target the major muscles in the arms, such as the biceps, triceps, and forearms.
  • Core: Hanging leg raises engage the lower abdominal muscles, while close grip push ups and chin ups engage the core muscles for stability and strength.
  • Shoulders: DB side raises, plate front raises, and strict press target the shoulder muscles for strength and endurance.

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

Additional information:

B2H stands for Build to Heavy
Measure: Weight

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