Friday 27 January 2023

Workout Plan: Test Day 5

Purpose: To increase upper body strength and endurance, especially in the back and bicep muscles, and improve cardiovascular fitness.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 3/3 hip openers
  • 10 DB curls light
  • 10-second reverse grip hang
  • 5 scap retractions

Part A: 1RM Chin up

Measure: Weight

Perform a 1 repetition maximum (1RM) chin-up to determine maximum weight that can be lifted.

Part B: Puppies

Measure: Rounds


  • 12 barbell curls
  • 12 dips
  • 12 hammer curls
  • 12 close grip push-ups
  • 12 KB bicep curls
  • 12 plate front raises

Muscle Groups:

  • Back muscles: Chin-ups, dips, and close grip push-ups target the back muscles, including the latissimus dorsi, rhomboids, and trapezius.
  • Biceps: Barbell curls, hammer curls, and KB bicep curls target the bicep muscles.
  • Shoulders and triceps: Plate front raises and dips also engage the shoulder and triceps muscles.

This workout plan targets the upper body, especially the back and bicep muscles, to increase strength and endurance. 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 improve their chin-up strength and overall upper body strength and endurance.

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