Monday 17 October 2022

Workout Plan: Upper Focus

Purpose: To build and strengthen upper body muscles, with a focus on chest, shoulders, triceps, and core, while incorporating functional exercises for overall fitness.

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

E4MOM x 4

  • 4 bench press at 80% of 1RM
  • 8/8 step push up
  • 15 V ups
  • 15 plate pinch press
  • 200m run

E4MOM x 4

  • 6 x 3D floor DB chest press
  • 4 walk walks
  • 12 calorie machine
  • 12 burpees


Measure: Repetitions

30 clap push ups

Muscle Groups:

  • Chest: Bench press, 3D floor DB chest press, and plate pinch press target the major muscles in the chest, such as the pectoralis major and minor.
  • Shoulders: Step push ups and walk walks work the deltoids and help improve shoulder stability and posture.
  • Triceps: Bench press, step push ups, and plate pinch press engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Core muscles: V ups, walk outs, and scorpion tails 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 compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core. The finisher adds an additional challenge to the workout and helps improve overall fitness.

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