Monday 24 January 2022
Workout Plan: Monday Week 1
Objective: Strengthen chest muscles, work on core/abs, and improve overall conditioning
Duration: Approx. 60-75 minutes per session
Equipment needed:
- Bench press setup (bench, barbell, and weights)
- Dumbbells for floor chest flyes
- Rig or bar for toes-to-rig exercise
- Weighted implement for weighted sit-ups (e.g., medicine ball, dumbbell, or plate)
- Timer or stopwatch
Monday Week 1
Warm-up
(Approx. 10 minutes) 3 rounds:
- 30 jumping jacks
- 10 shoulder taps
- 10 IYTs
- 5 push-ups
Part A: Chest 1
Measure: Weight 4 Sets:
- 8 Bench press @ 60% of your 1RM
- 8 Tempo push-ups (3sec down, 2 hold, press up)
Rest for 90 seconds between sets
Part B: Chest 2
Measure: Weight 4 Sets:
- 12 Floor chest flyes with dumbbells
- 15 toes-to-rig (lying on the ground holding rig)
Rest for 90 seconds between sets
Part C: Core/Abs
Measure: Time (Speed) 4 Sets:
- 15 V-ups
- 15 weighted sit-ups
Rest for 60 seconds between sets
Part D: The Daily
Measure: Time (Speed) AMRAP 15min (As Many Rounds As Possible in 15 minutes)
- 200m RUN
- 10 burpee pull-ups
Cooldown
(Approx. 5-10 minutes)
Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking) to gradually lower your heart rate and promote recovery. Focus on stretching the major muscle groups worked during the workout, including the chest, arms, shoulders, back, and core muscles.
This workout primarily targets the chest muscles (pectorals), triceps, shoulders, and core muscles. The Daily (Part D) adds an element of conditioning, engaging a broader range of muscle groups and improving cardiovascular endurance.
Muscle Groups
The above workout targets the following muscle groups:
- Warm-up: The warm-up focuses on engaging the cardiovascular system and warming up the full body, with an emphasis on the upper body muscles, including the chest, shoulders, and triceps.
- Part A: Chest 1
- Bench press: Primarily targets the chest (pectoral) muscles, with secondary engagement of the triceps and shoulders (deltoids).
- Tempo push-ups: Targets the chest, triceps, and shoulders, with additional engagement of the core muscles for stability.
- Part B: Chest 2
- Floor chest flyes: Primarily targets the chest muscles, with some engagement of the shoulders.
- Toes-to-rig: Primarily targets the core muscles, specifically the abdominals.
- Part C: Core/Abs
- V-ups: Targets the core muscles, with an emphasis on the rectus abdominis (abdominal muscles).
- Weighted sit-ups: Targets the core muscles, specifically the abdominals.
- Part D: The Daily
- 200m RUN: Engages the cardiovascular system and primarily targets the lower body muscles, including the glutes, quadriceps, hamstrings, and calves.
- Burpee pull-ups: This compound exercise targets a wide range of muscle groups, including the chest, triceps, shoulders, back, core, glutes, quadriceps, hamstrings, and calves.
In summary, the Monday Week 1 workout mainly focuses on the chest, triceps, shoulders, and core muscles, while the Daily (Part D) adds an element of conditioning and engages a broader range of muscle groups.