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Today’s…

workout of the day, we are going to be focusing on a 60 minute heavy chest workout which will be composed of 2 rounds of cardio, 1 round of weights, and then abs.

Cardio Round 1…

The first round of cardio will be a 10 minute run. Run at your normal speed for the first 2 minutes, then increase the incline to 2% for the next 3 minutes. Increase the incline to 3% for the next 3 minutes. End it with increasing the speed 1 mph and incline at 2% for the last 2 minutes. This is to get the body warmed up and to get the blood flowing. If you are unable to run a mile, do a incline walk instead. 

Weights Round 1…

The first round of weights will be focusing on doing bench press (can be either dumbbell or barbell). You should gradually increase the weight throughout this exercise, since the number of reps goes down. Some of the exercises you can either use dumbbell or barbell so that is totally up to you. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout. We will also be doing a quick circuit with 3 exercises, all working on the incline bench press. 

After the circuit we are going to do some high and low cable flies for 4 sets, all at 10 reps a piece. Challenge yourself here and increase the weight if sets become too easy for you. 

Cardio Round 2…

For our second round of cardio we are going to hit the stairmaster machine for only 5 minutes. Since we are here for a short period of time, do this exercise with high intensity for all 5 minutes. 

Abs…

We will end the workout with 4 rounds of 1 minute planks. This will really work your core, so be sure to put a lot of focus there and isolate those muscles. 

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. 

60 minute heavy chest workout

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
60 minute heavy chest workout

Demo of Exercises: 

Barbell bench press

Dumbbell incline bench press

Plate Raises

Dumbbell flies

High Cable Fly
Low Cable fly

Final Takeaways

Let us know what you think of this 60 minute heavy chest workout by leaving us a comment below. We would love any sort of feedback you have for us! 
 

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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