Friday 04 November 2022
Workout Plan: Pumpanoy
Purpose: To build and strengthen upper body muscles, focusing on the biceps, triceps, and chest, while incorporating core exercises for stability and balance.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 2 walkouts
- 10 shoulder taps
- 10 mountain climbers
- 10 kettlebell bicep curls
Part A: Pump it up
Measure: Rounds
4 x 9-minute AMRAPs
A.
- 7 cal seated ski
- 12 Z-bar skull crushers
- 5 burpees
B.
- 5 cal bicep rowing
- 21’s straight bar
- 5 burpees
C.
- AMRAP close grip bench press
- Every rest, 20 plate jumps
D.
- 10/10 tick rock bicep curls (holding them at 90 degrees)
- 20 Russian twists/V-ups
Muscle Groups:
- Biceps: Z-bar skull crushers, bicep rowing, and tick rock bicep curls focus on building and strengthening the biceps.
- Triceps: Close grip bench press and Z-bar skull crushers engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Chest: Close grip bench press targets the major muscles in the chest, such as the pectoralis major and minor.
- Core muscles: Burpees, Russian twists, and V-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan targets upper body muscles, focusing on the biceps, triceps, and chest, while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core.