Thursday 29 September 2022

Workout Plan: Pump Ville

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

Warm Up:

3 rounds:

  • 5 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 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 per side)
  • 20 kettlebell bicep curls

Muscle Groups:

  • Biceps: Z-bar curls, straight bar bicep curls, kettlebell bicep 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: Walk-ups target the chest muscles, while windscreen wipers help improve core stability.
  • Core muscles: Flutter kicks and windmill push ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, focusing on biceps, triceps, and chest, 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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