Monday 07 November 2022

Workout Plan: Chest & Endurance Blast

Purpose: To build and strengthen chest muscles while improving endurance and cardiovascular fitness.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 3/3 hip openers
  • 2 walkouts
  • 4 windmill pushups

Part A: Chest week 6

Measure: Weight

A. E2MOM x 6

  • 6 bench – build to heavy
  • 12 Pike push ups
  • 40 bicycle crunches

B. E2MOM x 6

  • 5 x 3D DB press
  • 12 KB reach backs
  • 30 flutter kicks

Part B: Sniper

Measure: Time (Speed)

  • 12min AMRAP
  • 200m run
  • 16 alt DB snatches

Muscle Groups:

  • Chest muscles: Bench press and 3D DB press are compound exercises that target the pectoralis major, pectoralis minor, and anterior deltoids. Pike push-ups are a bodyweight exercise that primarily works the upper chest muscles.
  • Core muscles: Pike push-ups and bicycle crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core strength. KB reach backs and flutter kicks target the lower back and hip flexors.
  • Endurance: The 200m run and 16 alt DB snatches challenge cardiovascular fitness and muscular endurance, particularly in the legs, glutes, shoulders, and back.

This workout plan targets chest muscles with heavy lifting and bodyweight exercises, while also improving cardiovascular fitness and muscular endurance through the endurance blast section. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the chest and core, while also challenging endurance and stamina.

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