Friday 09 December 2022

Workout Plan: Yacht Party

Purpose: To increase endurance and build upper body strength, specifically targeting the chest, triceps, and biceps.

Warm Up:

2 rounds:

  • 200m run
  • 3/3 hip openers
  • 2 walk outs
  • 5 scap retractions
  • 10 leg overs
  • 10 calf raises

Part A: Yacht Party

Measure: Time (Endurance)

1600m Run

Then 5 rounds:

  • 8 incline bench press
  • 8 dips
  • 10 hammer curls
  • 10 KB bicep curls
  • 20 KB slides


  • 100 barbell bicep curls

Muscle Groups:

  • Chest and triceps: Incline bench press and dips target the chest and triceps muscles for upper body strength.
  • Biceps: Hammer curls, KB bicep curls, and barbell bicep curls target the biceps for strength and definition.

This workout plan is designed to increase endurance and build upper body strength, with a focus on the chest, triceps, and biceps. The combination of exercises targets the major muscle groups in the upper body, ensuring a well-rounded workout that will lead to improved fitness and strength. It is an ideal workout plan for individuals who are looking to build upper body strength and increase their endurance.

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