Friday 16 September 2022

Workout Plan: Gain Train

Purpose: To improve sports performance by targeting upper body muscles, incorporating functional exercises for stability and power, while building muscular endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 4 windmill push ups
  • 10 scorpion tails
  • 2 walk outs
  • 5 sit ups

Part A: Gain Train

Measure: Repetitions

5 x 8min AMRAPs:

A.

  • 5 x 3D DB chest press
  • 20 Russian twists

B.

  • 5 cal bicep row
  • 15 box dips

C.

  • 10 plate pinch press
  • 10 KB bicep curls

D.

  • 8 incline bench press
  • 10 plate front raises

E.

  • 250m row
  • 15 sit ups

Muscle Groups:

  • Chest: 3D DB chest press and incline bench press target the major muscles in the chest, such as the pectoralis major and minor, and anterior deltoids.
  • Biceps: Cal bicep row, KB bicep curls, and plate pinch press focus on building and strengthening the biceps.
  • Triceps: Box dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: Plate front raises and shoulder taps work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Russian twists and sit ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, incorporating functional exercises for stability and power, while building muscular endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core, which is ideal for sports performance.

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