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Today’s workout is focusing on an explosive chest routine paired with an ab circuit. For the bench press pause reps, focus on exploding up! This will help you overcome that plateau if you have hit one. If you are trying to boost your bench press, use the bench progression program on the workout plans page.
- 11 minute run
- Barbell bench press 10, 10, 5 w/ 2 second pause during each rep, 5 w/ 2 second pause during each rep, 5 w/ 2 second pause during each rep, 10
- Superset with 10 push ups
- Dumbbell Alternating bench Press 20, 20, 20 (10 each arm)
- Superset with Dumbbell Flies 10, 10, 10
- Dumbbell Incline bench press 10, 10, 10, 10
- Superset with plate raises
- 3 Rounds of the following
- 25 toe touches
- 50 penguins (lying heel touches)
- 30 Russian Twists
- 5 leg raises (start with feet to the ceiling, then bring it down 1/3, bring it down another 1/3, the later 1/3 you should be hovering right about the ground)
Less Intense version
- 10 minute warm up jog or walk
- bench press 10, 10, 10, 10, 10
- Incline dumbbell bench 10, 10, 10
- Dumbbell flies 10, 10, 10
- Dumbbell alternating press 20, 20, 20 (10 each arm)
- 30 push-ups
- 25 toe touches
- 50 penguins (lying heel touches)
- 30 Russian Twists
- 5 leg raises (start with feet to the ceiling, then bring it down 1/3, bring it down another 1/3, the last 1/3 you should be hovering right about the ground)
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