Monday 23 January 2023

Workout Plan: Test Day 1

Purpose: To test 3RM bench press and improve muscular endurance with a high-intensity AMRAP workout.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 10 shoulder taps
• 4 windmill push ups
• 10 kettlebell bicep curls
• 2 walk outs

Part A: 3RM Bench Press

Measure: Weight

• Max load for 3 reps

Part B: Moonday

Measure: Rounds

AMRAP until XX:55

• 5 drop push ups
• 10 weighted sit ups
• 15 kettlebell swings
• 200m run

Muscle Groups:

• Chest and triceps: The 3RM bench press is an excellent exercise for building strength in the chest and triceps muscles.
• Core: Weighted sit ups engage the abdominal muscles, while drop push ups require stabilization of the core muscles.
• Legs, back, and shoulders: Kettlebell swings are a full-body exercise that targets the legs, back, and shoulders.
• Cardiovascular endurance: The 200m run is a cardio exercise that challenges cardiovascular endurance and leg muscles.

This workout plan targets the chest, triceps, core, legs, back, and shoulders while also improving cardiovascular endurance. It is an ideal workout plan for individuals who want to test their strength with the 3RM bench press and improve their muscular endurance with a high-intensity AMRAP workout.