Monday 20 June 2022

Workout Plan: Week 2 Upper Body Blast

Purpose: To build and strengthen upper body muscles, focusing on the chest, back, shoulders, and arms, 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 walkouts
  • 4 windmill push-ups
  • 10 scorpion tails
  • 5 incline bench building

Part A: Upper Body Strength

Measure: Weight

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

  • 6 incline bench at 75% of 2 RM
  • 10 feet on box push-ups
  • 20 Russian twists

E2MOM x 6:

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

Part B: AMRAP Challenge

Measure: Rounds

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

  • 12 devil press
  • 6 burpee pull-ups

Muscle Groups:

  • Chest: Incline bench press and 3D floor dumbbell chest press target the pectoral muscles, helping to build and strengthen the chest.
  • Back and shoulders: Feet on box push-ups and burpee pull-ups engage the major muscles in the back and shoulders, such as the latissimus dorsi, trapezius, and deltoids.
  • Arms: Devil press combines a dumbbell snatch and burpee, targeting both the biceps and triceps.
  • Core muscles: Russian twists, weighted V-ups, and plank ROR 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, back, shoulders, and arms, while incorporating core exercises for stability and balance. The combination of strength and conditioning exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core.

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