Monday 14 November 2022

Workout Plan: Upper Focus

Purpose: To build and strengthen upper body muscles, focusing on the chest, shoulders, triceps, and core, while improving overall fitness with a high-intensity AMRAP.

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 building

Part A: Upper

Measure: Weight

E2MOM x 6:

  • 2 flat bench press at 100% of one-rep max
  • 12 drop push ups
  • 10 floor KB reach backs

E2MOM x 6:

  • 6 x 3D floor DB chest press
  • 10 toes to bar

Part B: AMRAP

Measure: Rounds

AMRAP 13min:

  • 5 KB swings
  • 5 burpees
  • 5/5 KB push press
  • 5 hand release push ups

Muscle Groups:

  • Chest: Flat bench press and 3D floor DB chest press target the chest muscles, including the pectoralis major and minor.
  • Shoulders: Floor KB reach backs and toes to bar engage the shoulders, including the deltoids.
  • Triceps: Drop push ups and hand release push ups work the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Core muscles: Walk outs, windmill push ups, scorpion tails, and toes to bar engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Full body: The high-intensity AMRAP targets the entire body, building cardiovascular endurance and muscular strength and endurance.

This workout plan targets upper body muscles, focusing on the chest, shoulders, triceps, and core, while improving overall fitness with a high-intensity AMRAP. The combination of heavy lifts and bodyweight exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core.

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