Friday 21 April 2023

Workout Plan: SE Week 2

Purpose: To improve strength and endurance in the upper body, specifically biceps, triceps, and chest muscles.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 10 leg overs
  • 10 scorpion tails
  • 10 kettlebell bicep curls
  • 5 push ups

Part A: Three 12-minute AMRAPS

Measure: Rounds


  • 6 calories on seated ski erg
  • 12 dumbbell bicep curls
  • 12 walk ups


  • 8 barbell bicep curls
  • 12 dips
  • 16 weighted V-ups


  • 12 close grip bench press
  • 8/8 1-arm dumbbell shoulder press
  • 6 chin ups

Muscle Groups:

  • Biceps: Exercises such as dumbbell curls, barbell curls, and hammer curls target the biceps muscles for strength and definition.
  • Triceps: Close grip bench press, dips, and 1-arm dumbbell shoulder press engage the triceps muscles for strength and toning.
  • Chest: Walk ups and dips target the chest muscles, while close grip bench press and chin ups engage the chest muscles as well as the triceps and shoulders.

This workout plan targets the upper body muscles, specifically biceps, triceps, and chest. The combination of compound and isolation 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 build strength and endurance in their upper body muscles.

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