Wednesday 16 February 2022

Workout Plan: Chest Week 4

Purpose: To build and strengthen the muscles in the chest, arms, and core while incorporating balance and stability exercises.

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 Week 4

Measure: Weight

7 sets:

A.

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

B.

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

Finisher:

• 100 KB pull overs

Muscle Groups:

Chest muscles: Bench press and 1-arm glutei bridge DB floor press work the chest muscles, including the pectoralis major and minor.

Arms: 1-arm glutei bridge DB floor press also targets the triceps, and KB pull overs work the triceps and biceps.

Core muscles: Standing oblique crunches and hanging leg raises engage the abdominal muscles and obliques for stability and balance.

This workout plan targets the chest muscles, arms, and core while incorporating balance and stability exercises. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the chest and arms, while also engaging the core for stability and balance.