Wednesday 25 May 2022

Workout Plan: Pump City

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

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 5 IYTs
  • 10 shoulder taps
  • 5 scap retractions
  • 10 kettlebell bicep curls

Part A: Pump City

Measure: Weight

3 x 13min AMRAPs in pairs – 6 pairs/station:

A.

  • 8 dips
  • 12 Z-bar curls
  • 20 alternating dumbbell curl and press

B.

  • 10 cal seated ski
  • 15 kettlebell bicep curls
  • 8 cal bicep rowing
  • 12 plate front raises

C.

  • 10 alternating dumbbell hammer curls
  • 12 kettlebell skull crushers
  • 20 flutter kicks
  • 10/10 walk-ups

Muscle Groups:

  • Biceps: Z-bar curls, kettlebell bicep curls, alternating dumbbell curl and press, and alternating dumbbell hammer curls focus on building and strengthening the biceps.
  • Triceps: Dips, kettlebell skull crushers, and walk-ups engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: IYTs, shoulder taps, plate front raises, and alternating dumbbell curl and press work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Scap retractions and flutter kicks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, focusing on the biceps, triceps, and shoulders, 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.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.