Monday 16 May 2022

Workout Plan: Return of Pump City

Purpose: To build and strengthen chest muscles and core muscles, focusing on the pectorals and abdominals, while incorporating cardiovascular exercises for overall fitness and endurance.

Warm Up:

Monday Warm Up:

3 rounds:

• 7 calories on any cardio machine (rower, bike, etc.)
• 10 shoulder taps
• 10 IYTs
• 5 push-ups

Part A: Chest 1

Measure: Weigtht

4 Sets:

• 8 Bench press – build to heavy
• 8 Tempo push-ups (3sec down, 2 hold, press up)

Part B: Chest 2

Measure: Weight

4 Sets:

• 12 Floor chest flyes
• 15 toes to rig (lying on the ground holding rig)
• Part C: Core/Abs

Measure: Time (Speed)

4 Sets:

• 15 V-ups
• 15 weighted sit-ups

Part D: The Daily

Measure: Time (Speed)

AMRAP:

• 200m run
• 10 burpee pull-ups

Muscle Groups:

• Chest muscles: Bench press, tempo push-ups, and floor chest flyes target the major muscles in the chest, such as the pectoralis major and pectoralis minor.
• Core muscles: Toes to rig, V-ups, and weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular and full-body: 200m run and burpee pull-ups provide a combination of cardiovascular and full-body exercises for overall fitness and endurance.

This workout plan targets chest muscles and core muscles, focusing on the pectorals and abdominals, while incorporating cardiovascular exercises for overall fitness and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the chest and core.