Friday 10 February 2023

Workout Plan: Pump It Up

Purpose: To pump up the arms, shoulders, and core muscles, improve endurance, and build overall strength.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 10 shoulder taps
  • 5 straight leg sit ups
  • 10 kettlebell bicep curls
  • 5 push ups

Part A: Pump It Up 23

Measure: Time (Speed)

3 x 12min AMRAPs:


  • 8 dips
  • 5 calories on the rowing machine with bicep curls
  • 12 dumbbell side raises
  • 30 bicycle crunches


  • 4 chin ups
  • 8 calories on the seated ski machine
  • 8 barbell strict presses
  • 15/15 side plank pulses


  • 12 kettlebell bicep curls
  • 6 calories on the arms-only bike machine
  • 20 walk ups (elbow elbow hand hand)

Muscle Groups:

  • Arms: Dips, bicep rowing, chin ups, kettlebell bicep curls, and barbell strict presses target the biceps, triceps, and forearm muscles.
  • Shoulders: Dumbbell side raises and barbell strict presses target the deltoid muscles.
  • Core: Bicycle crunches, side plank pulses, and walk ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets the arms, shoulders, and core muscles, improves endurance, and builds overall strength. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the arms and shoulders. It is an ideal workout plan for individuals who are looking to pump up their arms and shoulders, improve their core strength, and build overall strength.

Additional information:

B2H stands for Build to Heavy
Measure: Weight

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