Friday 04 February 2022
Workout Plan: Pump City Week 2
Purpose: To increase muscular endurance and hypertrophy in the upper body, targeting the biceps, triceps, shoulders, and chest, while incorporating some cardio and core exercises for overall conditioning.
Warm Up:
3 rounds:
5 calories on a cardio machine (rower, bike, etc.) 8 push-ups 10 toe taps 10 KB bicep curls
Part A: Pumpatron
Measure: Rounds
4 rounds of each: work in pairs, 6 pairs / station
A.
21’s Bicep curls with Z-bar 10/10 palms up DB front raises 20 diagonal mountain climbers
B.
10/10 KB 1-arm bicep curl and press 12 close grip bench press 10 burpee broad jumps
C.
8 dips on matador bar (put it lower if need to scale) 12 pike push-ups (feet on box, hips high in the air) 15 hanging leg/knee raises
Muscle Groups:
- Biceps: 21’s Bicep curls with Z-bar, 10/10 KB 1-arm bicep curl and press.
- Shoulders: 10/10 palms up DB front raises, 12 pike push-ups, 8 dips on matador bar.
- Triceps: 12 close grip bench press, 8 dips on matador bar.
- Chest: 8 push-ups, 12 close grip bench press, 8 dips on matador bar.
- Core: 20 diagonal mountain climbers, 15 hanging leg/knee raises.
- Cardio and legs: 10 burpee broad jumps.
This workout plan focuses on developing muscular endurance and hypertrophy in the upper body, while also incorporating cardio and core exercises for a well-rounded workout.