Monday 31 October 2022

Workout Plan: Week 5 – Upper Body Strength & Endurance

Purpose: To build and strengthen upper body muscles, focusing on chest, shoulders, and triceps, 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 Body Strength

Measure: Weight

E2MOM x 6 (Every 2 Minutes On the Minute)

  • 3 flat bench – 80%+
  • 12 drop push-ups
  • 10 floor KB reach backs

E2MOM x 6

6 x 3D floor DB chest press
10 toes to bar


Measure: Rounds

AMRAP 13min (As Many Rounds As Possible)
In pairs: you go, I go

  • 10 thrusters
  • 5 burpees over the bar

Muscle Groups:

  • Chest muscles: Flat bench, incline bench building, and 3D floor DB chest press target the pectoralis major and minor, focusing on building and strengthening the chest muscles.
  • Shoulders: Windmill push-ups and thrusters engage the deltoids, helping to improve shoulder stability and posture.
  • Triceps: Drop push-ups and floor KB reach backs target the triceps, building and strengthening the muscles on the back of the upper arm.
  • Core muscles: Toes to bar, scorpion tails, and walk outs 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 strength and endurance exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core.

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