Friday 11 February 2022

Workout Plan: Pump City

Purpose: To build and strengthen upper body muscles, focusing on the back, biceps, triceps, and shoulders, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 5 IYTs
  • 10 shoulder taps
  • 5 scap retractions
  • 10 kettlebell bicep curls

Part A: Pump Friyay

Measure: Weight

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

A.

  • 8 T-bar rows – Build to Heavy (B2H)
  • 12 Z-bar curls 20 fast push-ups

B.

  • 10 cal seated ski
  • 15 kettlebell bicep curls
  • 20 bicycle crunches

C.

  • 10 alternating dumbbell hammer curls
  • 10 dips
  • 20 flutter kicks

Muscle Groups:

  1. Back muscles: T-bar rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  2. Biceps: Z-bar curls, kettlebell bicep curls, and alternating dumbbell hammer curls focus on building and strengthening the biceps.
  3. Triceps: Fast push-ups and dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  4. Shoulders: IYTs and shoulder taps work the deltoids and help improve shoulder stability and posture.
  5. Core muscles: Bicycle crunches and flutter kicks 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.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.