Monday 27 February 2023

Workout Plan: Chest Blast

Purpose: To build and strengthen 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 straight leg sit-ups

Part A: Chest Blast

Measure: Weight

10 rounds:


  • 4 Heavy bench press
  • 6 drop push-ups
  • 12 weighted V-ups


  • 6/6 1-arm floor flyes in glute bridge
  • 12 calories on any cardio machine
  • 12 seated plated pinch press

Muscle Groups:

  • Chest muscles: Heavy bench press and 1-arm floor flyes target the pectoralis major and minor, while drop push-ups and seated plated pinch press target the upper, middle and lower chest muscles.
  • Core muscles: Weighted V-ups engage the abdominal muscles, and glute bridge floor flyes engage the lower back and glutes for stability and core strength.

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