Thursday 17 November 2022

Workout Plan: Pump Angeles

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

Warm Up:

  • 400m run

3 rounds:

  • 10 shoulder taps
  • 2 walk outs
  • 4 windmill push ups
  • 10 KB bicep curls

Part A: Pump Angeles

Measure: Rounds

In 3’s:

A. 20min AMRAP

  • 50 straight bar bicep curls
  • 12 Z-bar curls
  • 10/10 DB hammer curls
  • 20 KB skull crushers on the floor
  • 40 toe taps

B. 20min AMRAP

  • 15 cal seated ski
  • I0/10 1 arm KB/DB Row
  • 8 chin ups
  • 8 cal bicep rowing on machine
  • 10 heavy dips

Muscle Groups:

  • Biceps: Straight bar bicep curls, Z-bar curls, and DB hammer curls focus on building and strengthening the biceps.
  • Triceps: KB skull crushers on the floor and dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Back muscles: 1 arm KB/DB rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Toe taps 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, and back muscles, 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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