Friday 17 March 2023

Workout Plan: Re-Test Week 5

Purpose: To test 1RM chin up strength and perform a high-intensity bicep and tricep workout.

Warm Up:

2 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 scap retractions
  • 10 shoulder taps
  • 10 KB bicep curls
  • 10 leg raises

Part A: 1RM Chin Up

Measure: Weight

  • Perform a weighted chin up to test your one-rep max strength.

Part B: Pump A Lot

Measure: Rounds

Perform as many rounds as possible (AMRAP) of the following exercises in the given order:

  • 12 DB bicep curls
  • 6 calories on the seated ski machine
  • 12 close grip bench press
  • 6 calories on the arms only bike
  • 12 straight bar bicep curls
  • 6 calories on the bicep rowing machine
  • 12 dips
  • 6/6 walk ups

Muscle Groups:

  • Biceps: DB bicep curls, straight bar bicep curls, and bicep rowing target the biceps for increased strength and size.
  • Triceps: Close grip bench press, dips, and walk ups target the triceps for increased strength and size.
  • Cardio: The seated ski machine and arms only bike are used for cardiovascular endurance.

This workout plan is ideal for individuals looking to test their chin up strength and perform a high-intensity bicep and tricep workout. The combination of weighted chin ups and high-rep exercises will stimulate muscle growth and increase overall strength. The cardio machines used in Part B will also improve cardiovascular endurance.

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