Monday 10 October 2022

Workout Plan: Upper and Cardio Mix

Purpose: To build and strengthen upper body muscles, focusing on the chest, shoulders, and triceps, while incorporating cardio exercises for endurance and overall fitness.

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 bench building

Part A: Upper

Measure: Weight

E2MOM x 6

• Bench press at 75% of 2RM for 6 reps
• Plate pinch press for 15 reps
• Hollow rocks for 20 reps

E2MOM x 6

• 3D floor DB chest press for 6 reps
• Weighted V-ups for 15 reps
• Plank ROR (reach out and rotate) for 30 seconds

Part B: AMRAP

Measure: Rounds

AMRAP 14

• 12 alt devil press
• 8 box jumps
• 4 box push ups

Cardio: Box jumps and box push ups increase the heart rate and provide a cardiovascular challenge to complement the strength training in Part A.

Muscle Groups:

• Chest: Bench press and 3D floor DB chest press are compound exercises that target the chest muscles, such as the pectoralis major and minor.
• Shoulders: Plate pinch press and hollow rocks engage the shoulders and help improve stability and posture.
• Triceps: Bench press, 3D floor DB chest press, and plate pinch press engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
• Core muscles: Hollow rocks and weighted 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 chest, shoulders, and triceps, while incorporating cardio exercises for endurance and overall fitness. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core, while the cardio component improves cardiovascular health and endurance.