Monday 30 May 2022

Workout Plan: Chest Crusher

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

Warm Up:

3 rounds:

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

Part A: Chest Crusher

Measure: Weight

7 sets:

A.

  • 2 bench press @ 90%
  • 15/15 standing oblique crunches

B.

  • 6/6 1-arm glute bridge DB floor press
  • 15 hanging leg raises

Finisher:

  • 100 kettlebell pull overs

Muscle Groups:

  • Chest muscles: Bench press, 1-arm glute bridge DB floor press, and kettlebell pull overs target the pectoral muscles, helping to build and strengthen the chest.
  • Core muscles: Standing oblique crunches and hanging leg raises 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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