Friday 17 February 2023

Workout Plan: Pump It Up

Purpose: To increase muscle size and strength in the upper body, with a focus on biceps, shoulders, and triceps.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 10 KB bicep curls
• 10 shoulder taps
• 2 walk outs
• 5/5 1 arm DB shoulder press

Part A: Pumpinity

Measure: Weight

18min AMRAP

• 8 Strict press (shoulder exercise)
• 12 DB side raises (shoulder exercise)
• 12 plate front raises (shoulder exercise)
• 10 calories on the bike (cardio exercise)
• 15 weighted sit ups (core exercise)

18min AMRAP

• 4 chin ups (back and biceps exercise)
• 6 dips (triceps exercise)
• 12 KB bicep curls (biceps exercise)
• 12 close grip push ups (triceps and chest exercise)
• 20 alt DB bicep curls (biceps exercise)
• 20 plate jumps (plyometric exercise)

Muscle Groups:

• Biceps: KB bicep curls, alt DB bicep curls, and close grip push ups target the biceps muscles.
• Shoulders: Strict press, DB side raises, and plate front raises engage the shoulder muscles.
• Triceps: Dips and close grip push ups engage the triceps muscles.
• Back and Core: Chin ups and weighted sit ups engage the back muscles and core muscles, respectively.

This workout plan is designed to increase muscle size and strength in the upper body, with a focus on biceps, shoulders, and triceps. The combination of isolation and compound exercises ensures a well-rounded workout that targets major muscle groups in the upper body. It is an ideal workout plan for individuals who are looking to add size and strength to their upper body muscles.