Tuesday 29 March 2022

Workout Plan: XF Week 3 Day 2 – Trifocus

Purpose: To improve full-body strength and endurance, targeting major muscle groups, including back, biceps, shoulders, legs, and core, while incorporating compound and isolation exercises for a well-rounded workout.

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 5 touch toes + sky
  • 5 scap retractions
  • 5 slow squats
  • 10 calf raises

Part A: Trifocus

Measure: Rounds & Repetitions

3 x 13min AMRAPs:

A.

  • 8 T-bar rows
  • 5/5 step push-ups
  • 12 v-ups

B.

  • 6 deadlifts
  • 4 cleans
  • 2 push press

C.

  • 12 Z-bar curls
  • 8/8 dumbbell bicep curls
  • 12 weighted sit-ups

Muscle Groups:

  • Back muscles: T-bar rows and deadlifts target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Biceps: Z-bar curls and dumbbell bicep curls focus on building and strengthening the biceps.
  • Shoulders: Step push-ups and push press work the deltoids and help improve shoulder stability and posture.
  • Leg muscles: Deadlifts, cleans, slow squats, and calf raises engage the major muscles in the legs, including the quadriceps, hamstrings, and glutes.
  • Core muscles: V-ups and weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan aims to improve full-body strength and endurance, targeting major muscle groups, including back, biceps, shoulders, legs, and core. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups for overall fitness and balance. The 3 x 13min AMRAP format encourages participants to complete as many rounds and repetitions as possible, pushing their limits while maintaining proper form and technique.

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