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Today’s…

workout of the day, we are going to be doing a 50 Minute HIIT Chest workout. This is a great chest workout that will work on building strength along with lean muscle mass. 

Cardio Round 1…

For today’s cardio, we are going to be doing a 1 mile run. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For weights today, we will be focusing primarily on barbell bench press. We have 8 sets and after each set, challenge yourself to add on more weight as the number of reps per set goes down. After bench, we will go a 4 exercise circuit were we will do each exercise for 10 reps for a total of 4 rounds. After each round take about a 30 second break. 
 

Abs…

For abs we are going to do 4 different exercises for 30 seconds each for 3 rounds. The goal of abs today is to target the lower abdominals. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

50 Minute HIIT Chest Workout

50 Minute HIIT Chest Workout

Cardio:

 – 1 mile run on the treadmill

 

Weights:

 – Bench Press 10, 8, 6, 5, 4, 3, 3, 3

 

Circuit:

 – 4 rounds of the following:

    – 10 reps of incline barbell bench press

    – 10 reps of incline dumbbell flyes

    – 10 reps of incline plate raises

    – 10 reps of pushups

 

 Abs:

  – 3 rounds of the following:

    – 15 reps of weighted toe touches

    – 30 reps of scissor kicks

    – 3o reps of mountain climbers

    – 30 seconds of high plank

 

Stretch!

Barbell Bench Press:

Incline Barbell Bench Press:

Incline Dumbbell Flyes:

Incline Plate Raises:

Pushups:

Weighted Toe Touches:

Scissor Kicks:

Mountain Climbers:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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