Thursday 07 July 2022

Workout Plan: Pump City Nation

Purpose: To build and strengthen upper body muscles, focusing on the back, biceps, triceps, and shoulders, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 6 calories on any cardio machine (rower, bike, etc.)
  • 10 kettlebell bicep curls
  • 5 IYTs
  • 10 scap retractions
  • 10 scorpion tails

Part A: Pump Nation

Measure: Rounds

Complete 4 x 9-minute AMRAPs (As Many Rounds As Possible):

A.

  • 7 cal seated ski
  • 21’s Z-bar bicep curls
  • 16 alternating dumbbell hammer curls

B.

  • 15 straight bar bicep curls
  • 8 weighted dips
  • 12 windscreen wipers

C.

  • 12 close grip bench press
  • 12 kettlebell pull overs
  • 30 bicycle crunches

D.

  • 20 walk-ups (10/10)
  • 15 kettlebell bicep curls
  • 6 chin-ups

Muscle Groups:

  • Back muscles: Chin-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, and trapezius.
  • Biceps: Z-bar bicep curls, kettlebell bicep curls, straight bar bicep curls, and alternating dumbbell hammer curls focus on building and strengthening the biceps.
  • Triceps: Weighted dips and close grip bench press engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: IYTs and scap retractions work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Windscreen wipers, bicycle crunches, and walk-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 back, biceps, 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.

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