Monday 24 October 2022

Workout Plan: Upper Build

Purpose: To build and strengthen upper body muscles, focusing on the chest, triceps, and shoulders, 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 walk outs
  • 4 windmill push ups
  • 10 scorpion tails
  • 5 incline bench building

Part A: Upper Build

Measure: Weight

E2MOM x 6

  • 4 incline bench
  • 8/8 step push ups
  • 10 floor KB reach backs

E2MOM x 6

  • 6 x 3D floor DB chest press
  • 15 weighted sit ups

Part B: AMRAP

Measure: Rounds

AMRAP 13min

  • In pairs: you go, I go
  • 10 push press
  • 5 burpees over the bar

Muscle Groups:

  • Chest: Incline bench and 3D floor DB chest press work the pectoralis major and minor, helping to build and strengthen the chest muscles.
  • Triceps: Step push-ups and push press engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: Incline bench and 3D floor DB chest press also work the deltoids, helping to improve shoulder strength and posture.
  • Core muscles: Floor KB reach backs and weighted sit ups 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, triceps, and shoulders, 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 AMRAP at the end provides a high-intensity finisher that challenges both strength and endurance.

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