Monday 18 July 2022

Workout Plan: Chest Crusader Week 6

Purpose: To build and strengthen chest muscles, focusing on the pectorals, while incorporating core exercises for stability and balance.

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 Conqueror

Measure: Weights

EMOM x 10:

  • 1 x incline bench press – at 90% of 2RM
  • 5 clap push-ups

Part B: The Polisher

Measure: Rounds

AMRAP 28:

  • 6 box push-ups
  • 8 kettlebell pull-overs
  • 10 dumbbell floor flyes
  • 20 weighted sit-ups

Muscle Groups:

  • Chest muscles: Incline bench press, clap push-ups, box push-ups, and dumbbell floor flyes target the major muscles in the chest, such as the pectoralis major and minor.
  • Shoulders: Windmill push-ups and shoulder taps work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Sit-ups, walk-outs, kettlebell pull-overs, and weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets chest muscles, focusing on the pectorals, while incorporating 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 and core.

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