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Get Bigger, Faster, and Stronger with this Half Marathon Training Chest Day

Today’s…

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

Cardio Round 1…

For today’s cardio, we are going to be doing a 3 mile run on the treadmill.  This is a part of our half marathon training portion of the workout. Feel free to increase the intensity of the run by increasing the speed or incline. If it is nice outside, feel free to substitute this with a 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 4 sets. Be sure to challenge yourself and increase the weight throughout the sets. 
 
After doing bench, we will move hit an additional 4 exercises to hit all areas of your pecks. Majority of the exercises will require dumbbells, so make sure your gyms has those! We will do each exercise for the desired amount of reps specified and we will also do them for 4 rounds.

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. 

Half Marathon Training Chest Day

Half Marathon Training Chest Day

Cardio:

 – 3 mile run

 

weights:

 – barbell bench -10, 8, 5, 5, 5, 5

 – dumbbell incline bench press – 4 x 4

 – dumbbell flyes – 4×10

 – Plate Raises- 4×10

 – Dumbbell Pullover- 4×10

 

abs

 – 3 rounds of the following:

    – 20 toe touches

    – 10 leg raises

    – 10 leg pull ins

    – 30 second high plank

Barbell Bench:

Dumbbell Incline bench:

Dumbbell Flyes:

Plate Raises:

Dumbbell Pullover:

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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