Thursday 21 July 2022

Workout Plan: Pump Town Week 6

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

Warm Up:

2 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 2 walkouts
  • 10 kettlebell bicep curls
  • 5 scap retractions

Part A: Pump Town

Measure: Rounds

3 x 12min AMRAPs:

A.

  • 8 dips
  • 6 chin-ups
  • 21’s DB hammer curls
  • 10 hand release push-ups

B.

  • 5 barbell curls + 15sec hold at halfway
  • 5 cal arms-only bike
  • 20 diagonal V-ups
  • 30sec plank

C.

  • 20 KB slides
  • 15 KB bicep curls
  • 10 KB skull crushers
  • 8/8 1-arm upright rows

Muscle Groups:

  • Biceps: DB hammer curls, kettlebell bicep curls, barbell curls, and chin-ups focus on building and strengthening the biceps.
  • Triceps: Dips, hand release push-ups, and KB skull crushers engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: 1-arm upright rows work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Diagonal V-ups, planks, and KB slides 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 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.

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