Monday 04 July 2022

Workout Plan: Week 4 Upper Body Strength

Purpose: To build and strengthen upper body muscles, focusing on the chest, shoulders, and arms, 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 scorpion tails
• 5 incline bench presses (building in weight)

Part A: Upper Body Strength

Measure: Weight

Complete E2MOM (Every 2 Minutes on the Minute) x 6 sets:

• 4 incline bench presses at 85% of 2 RM
• 8/8 step push-ups
• 10 reverse flyes

Complete E2MOM x 6 sets:

• 6 x 3D floor dumbbell chest press
• 15 weighted sit-ups
• Plank for the remainder of each round (ROR)

Part B: AMRAP

Measure: Rounds

Complete AMRAP (As Many Rounds As Possible) in 13 minutes:

In pairs, alternate exercises using the “you go, I go” method:

• 10 push press
• 5 burpees over the bar

Muscle Groups:

• Chest: Incline bench presses and 3D floor dumbbell chest presses focus on building and strengthening the pectoral muscles.
• Shoulders: Push press and windmill push-ups work the deltoids and help improve shoulder stability and posture.
• Arms: Step push-ups and reverse flyes target the biceps and triceps, helping to build and strengthen the muscles in the upper arm.
• Core muscles: Weighted sit-ups 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 chest, shoulders, and arms, 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.