Monday 03 January 2022

Workout Plan: Chest Focus

Objective: Improve chest muscle strength, endurance, and hypertrophy with a high-intensity workout combining various chest-focused exercises and incorporating some full-body movements.

Duration: Approx. 60-70 minutes per session

Equipment needed:

  • Calorie tracker or timer for warm-up
  • Resistance bands for IYTs
  • Incline bench with barbell and weights
  • Weight plates for drop push-ups
  • Rig for toes-to-rig
  • Dumbbells for pendulum DB floor flyes
  • Rowing machine
  • Calorie ski machine
  • Weighted object (e.g., medicine ball) for weighted V-ups
  • Plyometric box or sturdy platform for box jumps

Chest Warm Up

(Approx. 10-15 minutes) Perform 3 rounds of the following exercises, without resting between exercises:

  1. 8 calorie burn (e.g., on a stationary bike, rowing machine, or jumping jacks)
  2. 2 Walkouts
  3. 5 IYTs (using resistance bands)
  4. 10 Shoulder taps (in a high plank position)
  5. 5 Incline bench press – building (gradually increase the weight with each round)

Part A: Mondau (3 x 13min AMRAPs)

Measure: Kilograms lifted during each exercise

Complete 3 separate 13-minute AMRAPs (As Many Rounds As Possible) with a 2-minute rest between each AMRAP:


  1. 6 Incline bench press – B2H (barbell to the chest)
  2. 10 Drop push-ups off plates (hands on weight plates, drop down to the floor, and push back up)
  3. 16 Toes-to-rig (hang from a rig, bring toes up to touch the rig)


  1. 16 Pendulum DB floor flyes (lying on the floor, perform dumbbell flyes with alternating arms)
  2. 10 Calorie row
  3. 6 Burpees


  1. 16 Calorie ski
  2. 10 Weighted V-ups (hold a weighted object like a medicine ball)
  3. 6 Box jumps – aim for height (perform box jumps, focusing on maximum height)


(Approx. 5-10 minutes)

Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your chest, shoulders, triceps, back, and lower body muscles.

Muscle Groups Worked

The Chest Focus workout primarily targets the chest muscles, but also involves various other muscle groups throughout the body, making it a well-rounded workout. The main muscle groups targeted include:

  1. Warm-up:
    • The warm-up focuses on engaging the entire body, including the legs, core, upper body, and cardiovascular system.
  2. Part A: Mondau (3 x 13min AMRAPs) A.
    • Incline bench press: This exercise primarily targets the chest muscles, specifically the upper chest (clavicular head of the pectoralis major), while also engaging the triceps and front deltoids (shoulders).
    • Drop push-ups off plates: This variation of push-ups targets the chest, triceps, and front deltoids, with an increased range of motion.
    • Toes-to-rig: This exercise mainly targets the core muscles, particularly the lower abs, while also engaging the hip flexors, lats, and grip strength.
    • Pendulum DB floor flyes: This exercise primarily targets the chest muscles, focusing on the pectoralis major, while also engaging the front deltoids and biceps.
    • Calorie row: This exercise targets the back, biceps, forearms, and shoulders, while also engaging the core, quads, and hamstrings, and providing a cardiovascular workout.
    • Burpees: This exercise targets the chest, shoulders, triceps, core, quads, hamstrings, and glutes, while also providing a cardiovascular workout.
    • Calorie ski: This exercise focuses on the cardiovascular system while engaging the upper body muscles (back, shoulders, and arms) and the lower body muscles (quads, hamstrings, and glutes).
    • Weighted V-ups: This exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques, while the added weight increases the intensity.
    • Box jumps – aim for height: This plyometric exercise targets the quads, hamstrings, glutes, and calves while also building explosive power and providing a cardiovascular workout.

In summary, the Chest Focus workout primarily targets the chest muscles while also engaging the shoulders, triceps, back, biceps, core, quads, hamstrings, glutes, calves, and forearms, and providing a cardiovascular workout.

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