Thursday 17 February 2022
Workout Plan: Pump City Week 4
Purpose: To build and strengthen upper body muscles, focusing on the shoulders, biceps, triceps, and core, while incorporating compound exercises for a well-rounded workout.
Warm Up:
2 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 5 IYTs
- 10 kettlebell bicep curls
- 6 windmill push ups
- 2 walk outs
Part A: Pump City Week 4
Measure: Weight
4 x 10min AMRAPS
A.
- 10 z-bar Arnold press
- 10/10 diagonal v-ups
B.
- 8+8 front raises + side raises with Dbs
- 8 cal seated ski
C.
- 6 weighted dips
- 12 straight bar bicep curls
- 12 Kg slides
D.
- 6/6 1-arm KB curl and press
- 12 straight leg sit ups
- 12 burpees
Muscle Groups:
- Shoulders: Z-bar Arnold press, front raises, and side raises target the deltoids, building and strengthening the shoulder muscles.
- Biceps: Kg slides and straight bar bicep curls focus on building and strengthening the biceps.
- Triceps: Weighted dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Core muscles: Diagonal v-ups, straight leg sit ups, and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan targets upper body muscles, focusing on the shoulders, biceps, triceps, and core, while incorporating compound exercises for a well-rounded workout. The combination of compound and isolation exercises ensures a balanced workout that targets all major muscle groups in the upper body and core.