Monday 09 May 2022

Workout Plan: Chest Monday

Purpose: To build and strengthen chest muscles, focusing on the pectoralis major and minor, while incorporating additional upper body and core exercises for stability and balance.

Warm Up:

3 rounds:

• 8 calories on any cardio machine (rower, bike, etc.)
• 2 walk outs
• 5 IYTs
• 10 shoulder taps
• 5 incline bench – building

Part A: Chest Monday

Measure: Weight

3 x 13min AMRAPs (As Many Rounds As Possible):

A.

• 6 incline bench press – Build to Heavy (B2H)
• 10 drop push-ups off plates
• 16 toes to rig

B.

• 16 pendulum dumbbell floor flyes
• 10 cal row
• 6 burpees

C.

• 16 cal ski
• 10 weighted V-ups
• 6 box jumps – aim for height

Muscle Groups:

• Chest muscles: Incline bench press and pendulum dumbbell floor flyes target the pectoralis major and minor muscles, building and strengthening the chest.
• Triceps: Drop push-ups engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
• Shoulders: IYTs and shoulder taps work the deltoids and help improve shoulder stability and posture.
• Core muscles: Toes to rig, weighted V-ups, and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular and conditioning: The combination of rowing, skiing, and box jumps provide a cardiovascular challenge, improving endurance and overall fitness.

This workout plan targets chest muscles, focusing on the pectoralis major and minor, while incorporating additional upper body and core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the chest, upper body, and core. The inclusion of cardiovascular exercises further enhances endurance and overall fitness.