Monday 13 June 2022

Workout Plan: Week 1 Upper Body Blast

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

Part A: Upper Body Strength

Measure: Weight

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

  • 8 incline bench press at 70% of 2RM
  • 8 feet-on-box push-ups
  • 20 Russian twists

E2MOM x 6:

  • 5 x 3D floor dumbbell chest press
  • 15 V-ups
  • Plank ROR (Rest on Rings)

Part B: Upper Body AMRAP

Measure: Rounds

AMRAP XX:55 (As Many Rounds As Possible):

  • 10 headcutters
  • 10 toes-to-bar / knee raises
  • 10 burpees

Muscle Groups:

  • Chest muscles: Incline bench press, feet-on-box push-ups, and 3D floor dumbbell chest press target the pectoral muscles to build and strengthen the chest.
  • Shoulders: Windmill push-ups and headcutters engage the deltoids, helping to improve shoulder stability and posture.
  • Triceps: Incline bench press, feet-on-box push-ups, and windmill push-ups work the triceps, building and strengthening the muscles on the back of the upper arm.
  • Core muscles: Russian twists, V-ups, plank ROR, toes-to-bar, and knee raises 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 core exercises for stability and balance. The combination of strength-building exercises and an AMRAP ensures a well-rounded workout that targets all major muscle groups in the upper body and core.

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