Friday 28 October 2022
Workout Plan: Pump Nova Week 4
Purpose: To build and strengthen upper body muscles, focusing on the biceps and triceps, while incorporating core exercises for stability and balance.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 10 shoulder taps
- 2 walk outs
- 4 windmill push ups
- 10 kettlebell bicep curls
Part A: Pump Nova
Measure: Rounds & Repetitions
4 x 9min AMRAPs
A.
- 8 barbell curls
- 12 kettlebell bicep curls on your knees
- 30 bicycle crunches
B.
- 8 Z-bar skull crushers
- 8 dips on dip bars (put lower if need to)
- 12 cal seated ski
C.
- Hill run with dumbbell
- Devil press rest of time
D.
- 20 kettlebell slides
- 20 leg raises side to side over kettlebell
- 30 sec plank on elbows
Muscle Groups:
- Biceps: Barbell curls, kettlebell bicep curls, and kettlebell curls on knees focus on building and strengthening the biceps.
- Triceps: Z-bar skull crushers and dips on dip bars engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Core muscles: Bicycle crunches, leg raises, and planks 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 and triceps, 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.