Friday 13 January 2023

Workout Plan: Pump City

Purpose: To increase muscle endurance, build upper body strength, and improve core stability.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 10 KB bicep curls
  • 6 push ups
  • 5 scap retractions

Part A: Pump City

Measure: Rounds

4 x 9min AMRAPS


  • 8 calories on the seated ski machine
  • 12 standing behind the neck tricep extensions
  • 15 sit ups


  • 21’s with barbell (7 bottom half, 7 top half, 7 full curls)
  • 10 diamond push ups
  • 30 flutter kicks


  • Calories on the bike


  • 8 dips
  • 12 plate front raises
  • 20 bench jump overs side to side

Muscle Groups:

  • Triceps: Standing behind the neck tricep extensions, dips, and diamond push ups target the triceps muscles for strength and endurance.
  • Biceps: KB bicep curls and barbell curls in the 21’s exercise target the biceps muscles for strength and endurance.
  • Core muscles: Sit ups and flutter kicks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Shoulders: Plate front raises and seated ski machine target the shoulder muscles.

This workout plan targets upper body muscles, improves core stability, and increases muscle endurance. It is a combination of isolation and compound exercises that ensure a well-rounded workout for major muscle groups in the upper body. It is an ideal workout plan for individuals who are looking to build upper body strength and endurance, and improve their overall fitness.

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