Monday 21 February 2022

Workout Plan: Chest week 5

Purpose: To build and strengthen chest muscles, focusing on bench press strength and incorporating isolation exercises for chest and core.

Warm Up:

3 rounds

• 7 calories on any cardio machine (rower, bike, etc.)
• 2 walk outs
• 6 push ups
• 10 shoulder taps
• 5 scapulas retractions
• 5 bench press building

Part A: Chest Week 5

Measure: Weight
8 sets:

A.

• 1 bench press @ 100-105%
• 10/10 1-arm floor chest flyes

B.

• 12 KB pull overs
• 20 russian twists

Finisher:

• AMRAP until XX:58

Muscle Groups:

• Chest: The bench press is a compound exercise that primarily targets the chest muscles, specifically the pectoralis major and minor. The 1-arm floor chest flye and KB pull overs are isolation exercises that further target and develop the chest muscles.
• Core: Russian twists engage the obliques and abdominal muscles for core stability and strength.

Hand release push ups
This workout plan targets the chest muscles, focusing on building bench press strength and incorporating isolation exercises for chest and core. The addition of a finisher with hand release push ups helps to further target and fatigue the chest muscles.