Tuesday 03 January 2023

Workout Plan: Upper Vibes

Purpose: To build upper body strength, improve core stability and increase endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 KB bicep curls
  • 6 windmill push ups

Part A: Upper Vibes

Measure: Weight

3 x 12min AMRAPs:


  • 6 bench press
  • 12 DB floor flyes
  • 12 weighted sit ups


  • 12 KB bicep curls
  • 12 push ups
  • 12 V ups


  • 200m run
  • 5 chin ups

Muscle Groups:

  • Chest and triceps: Bench press and floor flyes target the major muscles in the chest and triceps.
  • Biceps: KB bicep curls engage the bicep muscles.
  • Core: Weighted sit ups, push ups and V ups engage the abdominal muscles and obliques for stability and core strength.
  • Back and shoulders: Chin ups engage the major muscles in the back and shoulders.

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

Additional Information:

B2H stands for Build to Heavy
Measure: Weight

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