Thursday 09 June 2022

Workout Plan: Test Week Day 4 – Power Press

Purpose: To test and improve upper body strength, particularly the shoulders and triceps, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 5 IYTs
  • 10 shoulder taps
  • 5 scalp retractions
  • 10 kettlebell bicep curls

Part A: Power Press

Measure: Weight

  • 2RM Push Press

Muscle Groups:

  • Shoulders: The push press primarily targets the deltoids, improving shoulder strength and stability.
  • Triceps: The push press also engages the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Core muscles: The push press requires core stability and balance, engaging the abdominal muscles, obliques, and lower back muscles during the movement.

This workout plan focuses on testing and improving upper body strength, particularly the shoulders and triceps, while incorporating core exercises for stability and balance. The goal is to find the maximum weight that can be lifted for two consecutive reps (2RM) in the push press exercise. This will help determine an individual’s current strength levels and track progress over time. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the upper body and core.

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