Friday 21 October 2022

Workout Plan: Pump Town

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:

2 rounds:

5 calories on any cardio machine (rower, bike, etc.)
10 shoulder taps
2 walk outs
10 kettlebell bicep curls
5 scap retractions

Part A: Pump Town

Measure: Rounds

3 x 13min AMRAPs:

A.

  • 8 dips
  • 6 pull ups
  • 21’s dumbbell hammer curls
  • 12 Z-bar curls

B.

  • 5 barbell curls + 15 sec hold at half way
  • 5 calories arms-only bike
  • 20 diagonal V-ups
  • 30 sec plank with feet on bench

C.

  • 20 toe taps
  • 15 kettlebell bicep curls
  • 10 kettlebell skull crushers
  • 8/8 1-arm upright rows

Muscle Groups:

  • Back muscles: Pull ups and dips target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Biceps: Z-bar curls, dumbbell hammer curls, and kettlebell bicep curls focus on building and strengthening the biceps.
  • Triceps: Dips and skull crushers engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: 1-arm upright rows and diagonal V-ups work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Plank with feet on bench and diagonal V-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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