Monday 06 March 2023

Workout Plan: Chest Pump

Purpose: To build and strengthen chest muscles, improve core stability, and increase overall endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 3/3 hip openers
  • 6 windmill push ups
  • 5 sit ups

Part A: Chest Pump

Measure: Weight

Two E2MOM x 6:


  • 4 Incline Bench – B2H
  • 8 DB Floor flyes
  • 12 weighted sit ups


  • 8 KB Pull overs
  • 6/6 step push ups (1 hand on KB, 1 on floor)
  • 20 alt Diagonal v-ups

Part B: Jack n Gill

Measure: Rounds

13min AMRAP:

  • Hill Run
  • 10 KB swings
  • 15 box jumps

Muscle Groups:

  • Chest muscles: Incline bench, DB floor flyes, and step push ups target the major muscles in the chest, such as the pectoralis major and minor, and the serratus anterior.
  • Core muscles: Weighted sit ups, KB pull overs, and diagonal v-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Legs and glutes: Hill runs and box jumps target the major muscles in the legs and glutes, such as the quadriceps, hamstrings, and gluteus maximus.

This workout plan targets chest muscles, improves core stability, and increases overall endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the chest, legs, and core. It is an ideal workout plan for individuals who are looking to build strength in their chest muscles and improve their overall fitness.

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