Friday 18 November 2022

Workout Plan: Pump City

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

Warm Up:

3 rounds:

  • 400m run
  • 10 shoulder taps
  • 2 walk outs
  • 4 windmill push ups
  • 10 kettlebell bicep curls

Part A: Pump Angeles

Measure: Rounds

In 3’s :

A. 20min AMRAP

  • 50 straight bar bicep curls
  • 12 Z-bar curls
  • 10/10 dumbbell hammer curls
  • 20 KB skull crushers on the floor
  • 40 toe taps

B. 20min AMRAP

  • 15 cal seated ski
  • 10/10 1 arm kettlebell/dumbbell rows
  • 8 chin ups
  • 8 cal bicep rowing on machine
  • 10 heavy dips

Muscle Groups:

  • Back muscles: Dumbbell/kettlebell rows, chin ups, and T-bar rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Biceps: Straight bar bicep curls, Z-bar curls, kettlebell bicep curls, and dumbbell hammer curls focus on building and strengthening the biceps.
  • Triceps: Dips and KB skull crushers on the floor engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: Shoulder taps, IYTs, and seated ski work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Toe taps and windmill push ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, focusing on the back, 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.

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