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:

  1. Biceps: 21’s Bicep curls with Z-bar, 10/10 KB 1-arm bicep curl and press.
  2. Shoulders: 10/10 palms up DB front raises, 12 pike push-ups, 8 dips on matador bar.
  3. Triceps: 12 close grip bench press, 8 dips on matador bar.
  4. Chest: 8 push-ups, 12 close grip bench press, 8 dips on matador bar.
  5. Core: 20 diagonal mountain climbers, 15 hanging leg/knee raises.
  6. 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.

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