Friday 14 October 2022
Reading Time: 1 minute Workout Plan: Pump It
Purpose: To build and strengthen upper body muscles, with a focus on biceps and triceps, while incorporating core exercises for stability and balance.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 10 shoulder taps
- 10 kettlebell bicep curls
- 5 push ups
- 5 scalp retractions
Part A: Pump It
Measure: Repetitions
3 x 13min AMRAPS
A.
- 12 alternating dumbbell bicep curls
- 10 close grip push ups
- 8 dips
- 6 slow leg raises
B.
- 12 Z-bar bicep curls
- 10 calorie seated ski
- 20 diagonal mountain climbers
- 20 bicycle crunches
C.
- 10 straight bar bicep curls
- 12 plate front raises
- 15 side raises
- 10/10 1 arm upright rows
Muscle Groups:
- Biceps: Alternating dumbbell bicep curls, Z-bar bicep curls, and straight bar bicep curls focus on building and strengthening the biceps.
- Triceps: Close grip push ups and dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Shoulders: Plate front raises, side raises, and 1 arm upright rows work the deltoids and help improve shoulder stability and posture.
- Core muscles: Slow leg raises, diagonal mountain climbers, and bicycle crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan targets upper body muscles, with a focus on biceps and triceps, while also incorporating core exercises for stability and balance. The combination of isolation and compound exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core.
