Thursday 06 April 2023

Workout Plan: Pump City

Purpose: To increase muscle mass, strength, and endurance in the upper body, specifically the chest, back, biceps, and triceps.

Warm Up:

3 rounds:

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

Part A: Pump City

Measure: Rounds

10 rounds:

  • 6 incline bench press
  • 8 bent over barbell rows
  • 10 dips
  • 10 kettlebell bicep curls
  • 12 alternating dumbbell curls
  • 8 candlesticks
  • 6 chin-ups

Muscle Groups:

  • Chest: Incline bench press targets the upper chest muscles, while dips target the lower chest muscles.
  • Back: Bent over barbell rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, and erector spinae.
  • Biceps: Kettlebell bicep curls, alternating dumbbell curls, and chin-ups target the biceps muscles.
  • Triceps: Dips target the triceps muscles.

This workout plan targets the upper body muscles, especially the chest, back, biceps, and triceps. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups. It is an ideal workout plan for individuals who are looking to increase muscle mass, strength, and endurance in their upper body.

Additional information:

B2H stands for Build to Heavy
Measure: Weight

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