Tuesday 01 February 2022

Workout Plan:

The purpose of this workout is to focus on building chest strength and muscular endurance. It targets the chest muscles (pectoralis major and minor) through various pressing and fly exercises. Additionally, the workout incorporates exercises that engage the shoulders, triceps, and core muscles for overall upper body development and stability. The finisher focuses on improving cardiovascular endurance and core strength, providing a well-rounded workout experience.

Chest Week 2

Warm Up:

3 rounds:

  • 5 cal machine
  • 5 IYTs
  • 4 windmill push-ups
  • 4/4 reach throughs
  • 5 bench building

Part A: Chest Week 2

Measure: Weight

Complete 5 sets of each:


  • 6 Bench press @ 70-75% of 1RM
  • 12 pendulum chest flyes


  • 12 drop push-ups
  • 6/6 1-arm KB reach backs


  • 12 incline push-ups (feet on box)
  • 10/10 walk-ups


  • 200 toe taps
  • 100 sit-ups

Muscle Groups

The above workout primarily targets the following muscle groups:

  1. Chest (pectoralis major and minor): Bench press, pendulum chest flyes, drop push-ups, incline push-ups.
  2. Shoulders (deltoids): Bench press, 1-arm KB reach backs, incline push-ups, walk-ups.
  3. Triceps: Bench press, drop push-ups, incline push-ups, walk-ups.
  4. Core muscles (abdominals and lower back): 1-arm KB reach backs, toe taps, sit-ups, walk-ups.

The workout focuses on the chest muscles, while also engaging the shoulders, triceps, and core muscles for overall upper body strength and stability.

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