Tuesday 10 January 2023

Workout Plan: Upper Vibes

Purpose: To build and strengthen upper body muscles, improve core stability, and increase overall 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: Kilograms

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: Bench press and DB floor flyes engage the chest muscles.
  • Biceps: KB bicep curls target the biceps muscles.
  • Triceps: Push ups target the triceps muscles.
  • Shoulders: DB floor flyes target the shoulder muscles.
  • Core: Weighted sit ups and V ups engage the abdominal muscles for stability and core strength.
  • Back: Chin ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, and trapezius.

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

Additional information:

B2H stands for Build to Heavy
Measure: Weight

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