Friday 25 November 2022

Workout Plan: Final Week Pump

Purpose: To build and strengthen upper body muscles, focusing on the biceps, triceps, chest, shoulders, and core, while incorporating cardiovascular exercises for endurance and conditioning.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 10 shoulder taps
  • 5 push ups
  • 10 kettlebell bicep curls
  • 5 sit ups

Part A: Pumpaville

Measure: Rounds

4 x 8min AMRAPs


  • 12 alternate dumbbell bicep curls
  • 12 plate front raises
  • 6 close grip push ups


  • 12 close grip bench press
  • 12 box dips
  • 6 chin ups


  • 30 seconds plank
  • 15/15 side plank pulses
  • 10 burpees


  • 12 kettlebell bicep curls
  • 12 calories on seated ski machine
  • 30 seconds bag hug hold

Muscle Groups:

  • Biceps: Alternate dumbbell bicep curls, kettlebell bicep curls, and close grip chin ups target the biceps.
  • Triceps: Close grip push ups, close grip bench press, and box dips engage the triceps.
  • Back Muscles: Plate front raises, close grip chin ups, and bag hug holds work the major muscles in the back.
  • Shoulders: Plate front raises and seated ski machine engage the deltoids and help improve shoulder stability and posture.
  • Core muscles: Planks, side plank pulses, burpees, and sit 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 biceps, triceps, back, 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. The AMRAP format adds a high-intensity element to the workout, improving overall conditioning and endurance.

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