Thursday 06 January 2022

Workout Plan: Pump It Up

Objective: Improve upper body strength, muscle hypertrophy, and overall fitness with a high-intensity workout focused on bicep, tricep, chest, and shoulder exercises.

Duration: Approx. 50-60 minutes per session

Equipment needed:

• Seated ski machine (or standing ski machine if seated is unavailable)
• Z-bar with weights for bicep curls
• Straight bar with weights for bicep curls
• Dip station with weights (e.g., weighted belt or vest) for weighted dips
• Bench and barbell with weights for close grip bench press
• Dumbbells for hammer curls and side raises

Warm-up

(Approx. 10 minutes) Perform a dynamic warm-up that includes light aerobic activity (e.g., jumping jacks or jogging), and dynamic stretches focusing on the upper body muscles (e.g., arm circles, shoulder rolls, and chest openers).

Pump It Up Part A: Pump City (4 x 9min AMRAPs)

Measure: Rounds completed within each 9-minute AMRAP

Complete 4 separate 9-minute AMRAPs (As Many Rounds As Possible), with a 2-minute rest between each AMRAP:

A.

1. 7 Calorie seated ski
2. 21’s Z-bar bicep curls (7 lower half curls, 7 upper half curls, and 7 full curls)
3. 30 Flutter kicks

B.

1. 25 Straight bar bicep curls
2. 12 Weighted dips (using a weighted belt or vest)

C.

1. 6 Close grip bench press – build to heavy (focus on triceps and chest)
2. 12 Dumbbell hammer curls

D.

1. 20 Walk-ups (start in a plank position, walk hands up to a push-up position, then walk back down to plank)
2. 20 Side raises (using dumbbells)

Cooldown

(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your biceps, triceps, chest, shoulders, and core muscles.

Muscle Groups

The Pump It Up workout primarily targets the upper body muscles with a focus on the biceps, triceps, chest, and shoulders, while also incorporating some core exercises. The main muscle groups targeted include:

1. Warm-up:
   • The warm-up focuses on engaging the upper body muscles, including the chest, shoulders, biceps, triceps, and forearms, while also incorporating light cardiovascular activity.
2. Part A: Pump City (4 x 9min AMRAPs) A.
   • Seated ski: This exercise primarily targets the upper body, including the shoulders, lats, triceps, and forearms, while also providing a cardiovascular workout.
   • 21’s Z-bar bicep curls: This exercise specifically targets the biceps, with the three different curl variations ensuring the entire bicep muscle is worked.
   • Flutter kicks: This exercise primarily targets the core muscles, specifically the lower abdominals and hip flexors.
   B.
   • Straight bar bicep curls: This exercise targets the biceps.
   • Weighted dips: This exercise primarily targets the triceps and chest, while also engaging the shoulders and core for stability.
   C.
   • Close grip bench press: This exercise focuses on the triceps and chest muscles, with an emphasis on the triceps due to the close grip.
   • Dumbbell hammer curls: This exercise targets the biceps, specifically the brachialis and brachioradialis, which are responsible for forearm and elbow flexion.
   D.
   • Walk-ups: This exercise primarily targets the chest, shoulders, triceps, and core muscles.
   • Side raises: This exercise targets the shoulders, specifically the lateral deltoids.

In summary, the Pump It Up workout primarily targets the upper body muscles, including the biceps, triceps, chest, and shoulders, while also incorporating some core exercises for a well-rounded workout.