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Get Bigger, Faster, and Stronger with this Chest with Cardio Workout

Today’s…

workout of the day, we are going to be doing a chest with cardio workout. This is a great upper body workout that will work on strength and cardio, to help build lean muscle. 

Cardio…

For today’s cardio, we are going to be doing a 20 minute warmup jon on the treadmill. During this run, pick up the intensity every half mile. Whether that means you increase the speed or incline, do something to challenge yourself! This is a great way to get your muscles loosened up and the blood flowing. If it is nice outside, feel free to substitute this with a 20 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on barbell bench. Take the first 3-4 sets to warm up and then get into your primary 5 sets. Be sure to challenge yourself and increase the weight throughout the sets. If you are looking for a bench progression program, go checkout our 16 week bench progression program to get the results you want!
 
After doing becnh, we will move into a 4 exercise circuit, which we will do 4 rounds of. How fast your move through the circuit is totally up to you, just be sure to complete the set number or reps for each exercise.

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. 

Chest and Cardio Workout:

Chest with Cardio Workout

Cardio:

 – 2 mile run

    – pick up the pace every half mile

 

Weights:

 – barbell bench – 10, 8, 6, 5, 5, 2, 2, 2

 

Circuit:

 – 4 rounds of the following

    – 10 reps of Dumbbell bench press

    – 10 reps of Dumbbell flyes

    – 10 reps of body weight dips

    – 10 reps of pushups

    – set of stairs or 30 jumping jacks

 

 – 10 minute free stretch

 

 

   

Barbell Bench:

Dumbbell Bench Press:

Dumbbell Flyes:

Bodyweight Dips:

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).

 

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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