Thursday 19 May 2022
Workout Plan: Pump City Week 2
Purpose: To further develop and strengthen upper body muscles, focusing on the chest, shoulders, biceps, and triceps, while incorporating core exercises for stability and balance.
Warm Up:
2 rounds:
- 7 calories on any cardio machine (rower, bike, etc.)
- 10 shoulder taps
- 2 walk outs
- 5 sit-ups
- 10 kettlebell bicep curls
Part A: Pump City Week 2
Measure: Weight
4 rounds each:
A.
- 12 close grip bench press
- 12 DB side raises
- 30 Russian twists
B.
- 10 incline push-ups
- 12 Z-bar bicep curls
- 30 flutter kicks
C.
- 15 kettlebell bicep curls
- 12 dips
- 15/15 standing obliques
Part B: Hells Elevator
Measure: Rounds
AMRAP:
- 10 devil press
- 5 candlesticks
Muscle Groups:
- Chest: Close grip bench press and incline push-ups target the pectoral muscles, helping to build and strengthen the chest.
- Shoulders: DB side raises work the deltoids and help improve shoulder stability and posture.
- Biceps: Z-bar bicep curls and kettlebell bicep curls focus on building and strengthening the biceps.
- Triceps: Dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Core muscles: Russian twists, flutter kicks, and standing obliques engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan continues to target upper body muscles, focusing on the chest, shoulders, biceps, and triceps, 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. The Hells Elevator AMRAP further challenges your endurance and strength.