Monday 06 February 2023

Workout Plan: Chest and Cardio Crush

Purpose: To build and strengthen chest muscles, increase upper body strength and endurance, and improve overall cardiovascular fitness.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 thread the needles
  • 2 walk outs
  • 5 straight leg sit ups
  • 4 windmill push ups

Part A: Chest and Core

Measure: Weight

EMOM 12:

  • A1. 4 Bench press @ 80% of 3RM
  • A2. 8 KB pull over

EMOM 12:

  • B1. 6 x 3D DB chest press
  • B2. Sit ups ROR (Roll Over and Reach)

Part B: Cardio Crush

Measure: Rounds


  • 200m Run
  • 10 burpees

Muscle Groups:

  • Chest: Bench press, KB pull over, and DB chest press target the major muscles in the chest, such as the pectoralis major and minor.
  • Core: Sit ups ROR engage the abdominal muscles and obliques.

This workout plan targets chest muscles, increases upper body strength and endurance, and improves overall cardiovascular fitness. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the chest and core. The cardio component in part B helps to elevate heart rate, burn calories, and improve overall fitness. It is an ideal workout plan for individuals who are looking to build chest strength, improve cardiovascular endurance, and increase overall fitness.

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