Monday 12 December 2022

Workout Plan: Monday Mayhem

Purpose: To build upper body strength and increase overall endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 shoulder taps
  • 5 scap retractions
  • 10 kettlebell swings

Part A: Here we go

Measure: Weight (Weight)

5 rounds:


  • 6 bench press (B2H)
  • 12 dumbbell floor flyes
  • 10 burpees


  • 10 calories on the ski erg
  • 10 dips
  • 20 kettlebell slides


  • 10 drop push-ups
  • 15 V-ups
  • 15 calories on the bike erg

Muscle Groups:

  • Chest and triceps: Bench press, dumbbell floor flyes, dips, and drop push-ups target the chest and triceps muscles.
  • Shoulders: Shoulder taps and kettlebell slides target the shoulder muscles.
  • Core: Burpees, V-ups, and kettlebell slides engage the abdominal muscles for stability and core strength.

This workout plan targets upper body muscles and improves overall endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the chest, triceps, shoulders, and core. It is an ideal workout plan for individuals who are looking to build upper body strength and improve their overall fitness.

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