Friday 07 October 2022

Workout Plan: Pull and Pump

Purpose: To improve upper body strength and muscular endurance, focusing on the back, biceps, triceps, and shoulders, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 scap retractions
  • 10 KB bicep curls
  • 10 shoulder taps
  • 5 sit-ups
  • 2 walkouts

Part A: Max Rep Pull Ups

  • Measure: Repetitions
  • Maximum number of unbroken Pull Ups
  • Kipping allowed

Part B: Pump City

Measure: Rounds
3 x 13min AMRAPs in pairs – 6 pairs/station:

A.

  • 15 KB bicep curls
  • 12 skull crushers
  • 9 barbell bicep curls
  • 200m run

B.

  • 9 dips
  • 6/6 step push ups
  • 12 bench walk ups (the hard one)
  • 45 sec plank

C.

  • 20 alt DB bicep curls
  • 15 v-ups
  • 10 cal machine

Muscle Groups:

  • Biceps: KB bicep curls, skull crushers, and barbell bicep curls target the biceps, building and strengthening these muscles.
  • Triceps: Skull crushers and dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Cardiovascular Endurance: 200m runs elevate the heart rate and improve cardiovascular endurance.
  • Triceps: Dips target the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Chest: Step push ups and bench walk ups engage the chest muscles, helping to build and strengthen them.
  • Core muscles: 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 back, biceps, triceps, and shoulders, 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. The addition of max rep pull-ups helps to build strength and muscular endurance in the upper body.

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