Thursday 19 January 2023

Workout Plan: Pull It Up

Purpose: To improve upper body strength, targeting the back, shoulders, and core muscles, and increase overall endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 5 IYTs
  • 10 leg overs
  • 5/5 single leg deadlifts
  • 10 touch sky touch toes

Part A: Pull It Up

Measure: Rounds

4 x 9min EMOMS


  • 5 sumo deadlift high pulls (build to heavy)
  • 10 bent-over reverse flyes
  • 30-second plank


  • 10 plate ground to overhead
  • 12/10 calories on the rowing machine
  • 20 bicycle crunches


  • 8 burpee deadlifts
  • 30-second reverse plank
  • 20 shoulder taps


  • 5 strict pull-ups
  • 10 v-ups
  • 20 skater jumps

Muscle Groups:

  • Back muscles: Sumo deadlift high pulls, bent-over reverse flyes, and strict pull-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Shoulder muscles: Bent-over reverse flyes, plate ground to overhead, and shoulder taps engage the shoulder muscles, specifically the rear delts, lateral delts, and traps.
  • Core muscles: Plank, reverse plank, v-ups, and bicycle crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets the back, shoulder, and core muscles, improving upper body strength, stability, and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups. It is an ideal workout plan for individuals who are looking to build strength in their upper body muscles and improve their overall fitness.

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