Monday 13 March 2023

Workout Plan: Re Test Week 1

Purpose: To test and improve bench press strength, target chest muscles, improve core stability, and increase overall endurance.

Warm Up:

3 rounds:

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

Part A: 3RM Bench Press

Measure: Weight
Max load for 3 reps

Part B: Chest AMRAP

Measure: Rounds

  • 6/6 1-arm floor press
  • 12 weighted sit ups
  • 12 plate pinch press
  • 12 v-ups
  • 12 KB pull overs
  • 12 calories on any cardio machine
  • 6 bench press

Muscle Groups:

  • Chest muscles: 1-arm floor press, plate pinch press, and bench press target the major muscles in the chest, such as the pectoralis major and minor.
  • Core muscles: Weighted sit ups, v-ups, and KB pull overs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Endurance: 12 calories on any cardio machine is included in each round of the AMRAP to improve cardiovascular endurance.

This workout plan tests and improves bench press strength while targeting chest muscles, improving core stability, and increasing overall endurance. It is an ideal workout plan for individuals who are looking to test and improve their bench press strength and overall fitness.

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