Monday 17 April 2023

Workout Plan: SE Week 2

Purpose: To improve upper body strength, build muscle endurance, and increase core stability.

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
  • 10 plate pinch press standing

Part A: Upper Body Strength

Measure: Weight

Two E2MOM x 6


  • 10 bench press (same weight as last week)
  • 12 lying down pinch press
  • 15 weighted v-ups


  • 5 sets of 3D dumbbell floor press
  • 8 drop push ups
  • 20 Russian twists

Part B: Vader

Measure: Rounds

13-minute AMRAP:

  • 10 devil press
  • Hill run

Muscle Groups:

  • Chest and triceps: Bench press, lying down pinch press, and 3D dumbbell floor press target the chest, triceps, and shoulders.
  • Core muscles: Weighted v-ups, drop push ups, and Russian twists engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Full body: Devil press is a compound exercise that targets multiple muscle groups including the chest, shoulders, triceps, back, legs, and core. Hill run is a cardio exercise that improves overall endurance. This workout plan targets upper body strength, builds muscle endurance, and increases core stability. It is an ideal workout plan for individuals who are looking to improve their upper body strength and overall fitness.

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