Thursday 24 February 2022

Workout Plan: Pump Nation

Purpose: To build and strengthen upper body muscles, focusing on biceps, triceps, chest, and core muscles, while incorporating cardiovascular exercise for overall fitness.

Warm Up:

3 rounds:

  • 10 calories on any cardio machine (rower, bike, etc.)
  • 10 kettlebell bicep curls
  • 5 IYTs
  • 10 scap retractions
  • 6 windmill push ups

Part A: Pump Nation

Measure: Rounds

4 x 9min AMRAPs

A.

  • 7 calories on the seated ski machine
  • 21’s z-bar bicep curls
  • 30 flutter kicks

B.

  • 15 straight bar bicep curls
  • 12 weighted dips
  • 12 windscreen wipers

C.

  • 12 close grip push ups
  • 12 dumbbell hammer curls

D.

  • 20 walk ups (10/10)
  • 20 kettlebell bicep curls

Muscle Groups:

  • Biceps: Z-bar curls, kettlebell curls, straight bar curls, and dumbbell hammer curls focus on building and strengthening the biceps.
  • Triceps: Weighted dips and close grip push ups engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Chest: Close grip push ups and dips engage the chest muscles, helping to build and strengthen the pectoralis major and minor.
  • Core muscles: Flutter kicks, windscreen wipers, and walk ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular exercise: Seated ski machine provides cardiovascular exercise, which helps to improve endurance, stamina, and overall fitness.

This workout plan targets upper body muscles, focusing on biceps, triceps, chest, and core muscles, while incorporating cardiovascular exercise for overall fitness. 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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