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.