Thursday 06 October 2022

Workout Plan: Pump City

Purpose: To build and strengthen the lower body muscles, focusing on the deadlift and pull exercises, while incorporating explosive movements for power and agility.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3 hip openers
• 2 walk outs
• 10/10 1 arm kettlebell swings
• 10 calf raises

Part A: 3RM Deadlift

Measure: Weight
Max load for 3 reps

Part B: Pulling

Measure: Weight

E3MOM x 5:

• 8 T-bar rows
• 10 bench jump overs
• 15 weight plate front raises
• 8/8 1-arm upright row

E3MOM x 5:

• 12 reverse flyes
• 20 gorilla rows
• 12 box push ups
• 20 ski jumps

Muscle Groups:

• Lower body muscles: The deadlift targets the glutes, hamstrings, quads, and lower back muscles, while T-bar rows, bench jump overs, gorilla rows, and box push-ups target the upper and lower back muscles.
• Shoulders: Weight plate front raises and reverse flyes focus on the shoulders, building strength and improving posture.
• Core muscles: The combination of deadlifts and pull exercises engage the core muscles, obliques, and lower back muscles for stability and strength.
• Explosive movements: Bench jump overs and ski jumps target explosive power and agility.

This workout plan targets the lower body muscles, focusing on the deadlift and pull exercises to build strength, while incorporating explosive movements for power and agility. The combination of exercises engages multiple muscle groups, including the back muscles and shoulders, for a well-rounded workout that builds strength and improves overall fitness.