Monday 30 January 2023

Workout Plan: Chest Pump

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
  • 3/3 thread the needles
  • 10 shoulder taps
  • 4 windmill push ups
  • 5 sit ups

Part A: Chest 1A

Measure: Weight


  • 2 bench press at 80% of 3RM
  • 4 drop push ups
  • 20 flutter kicks

Part B: Chest 1B

Measure: Weight


  • 10 tick tock floor flyes
  • 12 KB pull overs

Part C: Chest Pump

Measure: Rounds


  • 12 calories on the rowing machine (or any cardio machine)
  • 12 alternating dumbbell snatches
  • 12 burpees
  • 12 weighted sit ups
  • 12 hand release push ups

Muscle Groups:

  • Chest muscles: Bench press, drop push ups, tick tock floor flyes, KB pull overs, dumbbell snatches, and hand release push ups target the major muscles in the chest, such as the pectoralis major and minor.
  • Core muscles: Flutter kicks, weighted sit ups, and burpees engage the abdominal muscles, obliques, and lower back muscles 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:

EMOM stands for every minute on the minute
Measure: Weight

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.