Monday 13 February 2023

Workout Plan: Chest Pump

Purpose: To build and strengthen chest muscles, improve overall upper body strength and increase endurance.

Warm Up:

3 rounds:

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

Part A: Chest Pump 3A

Measure: Weight

E2MOM x 6

  • 2 Bench press at 90% of 3RM
  • 4 clap push ups
  • 10 calories on any cardio machine

Part B: Chest Pump 3B

Measure: Weight

E2MOM x 6

  • 12/12 1-arm DB floor press in glute bridge
  • 30 Russian twists

Part C: 5’s Alive

Measure: Rounds


  • 5 box jumps
  • 5 chin ups
  • 5 burpees
  • 5 air squats

Muscle Groups:

  • Chest muscles: Bench press, clap push ups, 1-arm DB floor press in glute bridge, and burpees target the major muscles in the chest, such as the pectoralis major and minor.
  • Upper body muscles: Chin ups, Russian twists, and air squats engage the upper body muscles, including the back, biceps, and triceps.

This workout plan targets chest muscles, improves overall upper body strength, and increases endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the chest, upper body, 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.

Additional Information:

B2H stands for Build to Heavy
Measure: Weight

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