Wednesday 25 May 2022
Reading Time: 1 minute 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.
