Friday 23 September 2022

Workout Plan: Sports Performance Week 4 Day 5

Purpose: To improve sports performance by strengthening upper body muscles, including the back, biceps, triceps, and shoulders, and 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 scalp retractions

Part A: Road Map Veins

Measure: Rounds

3 x 12min AMRAPs:


  • 8 dips
  • 6 chin ups
  • 21’s dumbbell hammer curls
  • 5 calories on seated ski machine


  • 5 barbell curls with 15 second hold at halfway
  • 5 pull ups
  • 15 calories on rowing machine
  • 20 diagonal V ups


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

Muscle Groups:

  • Back muscles: Chin-ups and 1-arm upright rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Biceps: 21’s dumbbell hammer curls, barbell curls, and kettlebell bicep curls focus on building and strengthening the biceps.
  • Triceps: Dips and kettlebell skull crushers engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: Shoulder taps and 1-arm upright rows work the deltoids and help improve shoulder stability and posture.
  • Core muscles: 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, ultimately improving sports performance.

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