Thursday 12 May 2022

Workout Plan: Return of Pump City

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

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 2 walkouts
  • 4 windmill push-ups
  • 10 kettlebell bicep curls

Part A: Pump Angeles

Measure: Rounds

In groups of 3:

A. 20min AMRAP

  • 40 empty straight bar bicep curls
  • 12 Z-bar curls
  • 10/10 dumbbell hammer curls
  • 20 kettlebell skull crushers on the floor
  • 30 bicycle crunches

B. 20min AMRAP

  • 12 cal seated ski
  • 10/10 1-arm kettlebell/dumbbell row
  • 8 chin-ups
  • 8 cal bicep rowing on machine
  • 6 heavy dips

Muscle Groups:

  • Biceps: Empty straight bar bicep curls, Z-bar curls, kettlebell bicep curls, and dumbbell hammer curls focus on building and strengthening the biceps.
  • Triceps: Windmill push-ups, kettlebell skull crushers, and heavy dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Back muscles: 1-arm kettlebell/dumbbell row, chin-ups, and bicep rowing on machine target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Shoulders: Shoulder taps and walkouts work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Bicycle crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, focusing on the biceps, triceps, back, 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.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.