Monday 07 February 2022

Workout Plan: Chest Week 3

Purpose: To strengthen and build the muscles in the chest, improve overall muscle balance and stability, and incorporate core exercises for increased core strength and stability.

Warm Up:

3 rounds:

5 calories on a cardio machine (rower, bike, etc.) 5 IYTs 4 windmill push-ups 4/4 reach throughs 5 bench press building in weight

Part A: Chest Week 3

Measure: Weight

5 sets of each:


4 Bench press @ 80-85% of 1RM 5 x 3D dumbbell chest press


8/8 step push-ups 8/8 1-arm KB reach backs


12 glute bridge KB chest flyes 10/10 walk-ups


100 V-ups

Muscle Groups:

  1. Chest: Bench press, 3D dumbbell chest press, step push-ups, 1-arm KB reach backs, and glute bridge KB chest flyes target the pectoral muscles (both major and minor) and contribute to chest strength and hypertrophy.
  2. Shoulders: IYTs and windmill push-ups engage the deltoids and help improve shoulder stability and mobility.
  3. Triceps: Bench press, step push-ups, and 1-arm KB reach backs work the triceps muscles in the upper arm.
  4. Core: Reach throughs, walk-ups, and V-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  5. Glutes and hamstrings: Glute bridge KB chest flyes also target the glutes and hamstrings, contributing to lower body stability and strength.

This workout plan focuses on developing chest strength and hypertrophy while incorporating core exercises and functional movements for overall muscle balance, stability, and strength.

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