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0 Get Stronger with this 50 Minute Heavy Chest Workout.
Today’s…
Cardio Round 1…
For today’s cardio, we are going to be doing a 1 mile warmup run on the treadmill. As you progress, crank up the tempo by increasing the speed or incline. 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…
After barbell bench press, we will then do a 4 round 4 exercise circuit to get our heart rate up and to work on muscle endurance. Take about a 30 second to a minute break after each round and drink plenty of water!
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 Heavy Chest Workout:
Treadmill
– 1 mile warm up run
– increase the tempo throughout the run
Bench press
– barbell bench press
– 1st set – 10 reps (warm up)
– 2nd set – 8 reps (50 percent max)
– 3rd set – 6 reps (60 percent max)
– 4th set – 4 reps (70 percent max)
– 5th set – 4 reps (75 percent max)
– 6th set – 3 reps (80 percent max)
– 7th set – 3 reps (85 percent max)
– 8th set – failure (50 percent max)
Circuit
– 4 rounds of the following
– 10 reps of incline dumbbell bench press
– 10 reps of incline dumbbell flyes
– 10 reps of plate raises
– 10 reps of pushups
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).
