Friday 11 November 2022

Workout Plan: Pump Week 6

Purpose: To build and strengthen upper body muscles, focusing on the back, biceps, triceps, and shoulders, while incorporating core exercises for stability and balance, and adding a cardio element with a weighted run.

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: Pumpatropilis

Measure: Rounds

In teams of 4:
40min AMRAP

  • 5 cal bicep rowing
  • 12 close grip bench
  • 20 V ups
  • 10 weighted dips
  • 12 alternating dumbbell curls
  • 10/10 standing obliques (KB/DB)
  • 7 cal seated ski
  • 30 second plank
  • 15 kettlebell bicep curls
  • 200m run with 10kg plate

Muscle Groups:

  • Back muscles: Close grip bench press and bicep rowing target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Biceps: Alternating dumbbell curls and kettlebell bicep curls focus on building and strengthening the biceps.
  • Triceps: Weighted dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: V-ups and the 200m run with 10kg plate work the deltoids and help improve shoulder stability and posture.
  • Core muscles: V-ups, standing obliques, and planks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardio: The 200m run with a 10kg plate adds a cardio element to the workout and provides an extra challenge for the upper body muscles.

This workout plan targets upper body muscles, while incorporating core exercises and cardio for a full-body workout. The use of team format encourages camaraderie and friendly competition.

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