Friday 17 June 2022

Workout Plan: Pump Ville Week 1

Purpose: To build and strengthen upper body muscles, focusing on biceps, triceps, and shoulders, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 10 kettlebell bicep curls
• 5 IYTs
• 10 scalp retractions
• 6 windmill push-ups

Part A: Pump Nation

Measure: Rounds

4 x 9-minute AMRAPs (As Many Rounds As Possible):

A.

• 7 cal seated ski
• 21’s Z-bar bicep curls
• 30 flutter kicks

B.

• 15 straight bar bicep curls
• 12 weighted dips
• 12 windscreen wipers

C.

• 12 close grip push-ups
• 12 dumbbell hammer curls

D.

• 20 walk-ups (10/10)
• 20 KB bicep curls

Muscle Groups:

• Biceps: Z-bar bicep curls, kettlebell bicep curls, straight bar bicep curls, and dumbbell hammer curls focus on building and strengthening the biceps.
• Triceps: Weighted dips and close grip push-ups engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
• Shoulders: IYTs and windmill push-ups work the deltoids and help improve shoulder stability and posture.
• Core muscles: Flutter kicks and windscreen wipers engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, focusing on biceps, triceps, and shoulders, 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 upper body and core.