Monday 11 July 2022

Workout Plan: Chest Conqueror Week 5

Purpose: To build and strengthen chest muscles, focusing on the pectorals, while incorporating core exercises and compound movements for overall upper body strength and stability.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 4 windmill push-ups
  • 5 sit-ups
  • 2 walk-outs
  • 4 bench building

Part A: Chest Strength Week 5

Measure: Weight

EMOM (Every Minute On the Minute) x 10:

  • s2 incline bench press – at 90% of 2RM
  • 10 wide grip push-ups

EMOM x 10:

  • 4 x 3D floor chest press
  • 10 weighted sit-ups

Part B: The Cleaner

Measure: Rounds

AMRAP (As Many Rounds As Possible) 16min:

  • 5 burpee pull-ups
  • 10 full kettlebell swings
  • 15 cal row

Muscle Groups:

  • Chest muscles: Incline bench press, 3D floor chest press, and wide grip push-ups target the pectoral muscles, helping to build and strengthen the chest.
  • Back muscles: Burpee pull-ups and rows work the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Weighted sit-ups and full kettlebell swings engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Shoulders: Windmill push-ups and shoulder taps help improve shoulder stability and posture.

This workout plan targets chest muscles, focusing on the pectorals, while incorporating core exercises and compound movements for overall upper body strength and stability. The combination of isolation and compound exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core.

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