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Today’s…

workout of the day, we are going to be doing a Chest Workout for Mass and Strength which will make your chest feel nice and swole! 

Cardio Round 1…

To start off the workout, we are going to do a light 1 mine run just to get the blood flowing and your muscles ready to workout. If you want to challenge yourself by increasing the speed and intensity, feel free to do so! 

Weights Round 1…
 
The first round of weights today we are just going to be doing barbell bench press. You should take your time with this and feel free to take about 20 minutes to complete. You do not want to rush through. The first 2 sets should get you loose and then the next 4 sets you should focus on power and strength. Increase the weight throughout this workout.

Weights Round 2…

The second round of weights we are going to do a circuit to increase the intensity a little bit and get some sort of feeling of fatigue going! This part of the workout will help with mass because this circuit targets your whole chest.  

Abs…

To end the workout, we are going to do a 4 rounds of 4 different exercises. To increase the intensity and get more out of the abs, feel free to add some weight resistance to it.

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 Workout for Mass and Strength:

Chest Workout for Mass and Strength

 

Cardio

– 1 mile run to warmup

 

 

Circuit:

– barbell bench press 10, 8, 6, 3, 3, 3

 

4 rounds of the following:

    – 15 reps of dumbbell incline bench press

    – 10 reps of plate raises

    – 10 reps of dumbbell flyes

 

Abs

4 rounds of the following:

    – 25 toe touches

    – 20 russian twists

    – 15 leg raises

    – 10 v-ups

Demo of Exercises: 

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).

This workout took me a total of 45 minutes. It was a good one and I am finally starting to feel some strength coming back. I finally hit 315 again for the first time since March, and did it for 3×3 which I was pumped about. Get out there and get after it today!

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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