Friday 15 July 2022
Workout Plan: Arm Assault Friday Week 5
Purpose: To build and strengthen arm muscles, focusing on the biceps and triceps, while incorporating core exercises for stability and balance.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 2 walk-outs
- 10 shoulder taps
- 10 mountain climbers
- 10 kettlebell bicep curls
Part A: Chair Relaxers
Measure: Rounds
4 x 9min AMRAPs in pairs:
A.
- 7 cal seated ski
- 12 z-bar skull crushers
- 8 diamond push-ups
B.
- 5 cal bicep rowing
- 21’s straight bar curls
- 21’s hammer curls
C.
- 8 close grip bench press
- 6 dips (weighted)
- 15 weighted v-ups
D.
- 10/10 tick rock bicep curls (holding them at 90 degrees)
- 40 Russian twists
Muscle Groups:
- Biceps: Kettlebell bicep curls, 21’s straight bar curls, 21’s hammer curls, and tick rock bicep curls focus on building and strengthening the biceps.
- Triceps: Z-bar skull crushers, diamond push-ups, close grip bench press, and dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Shoulders: Shoulder taps help improve shoulder stability and posture.
- Core muscles: Mountain climbers, weighted v-ups, and Russian twists engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan targets arm muscles, focusing on the biceps and triceps, 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 arms and core.