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Today’s…

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

Cardio Round 1…

To start off the workout, we are going to do a 5 minute HIIT interval run on the treadmill to get the blood flowing and your muscles ready to workout. This should get your heart rate pretty high which is the goal! 

Weights Round 1…
 
The main focus of this lift is going to be barbell bench press. We will start off the workout with a 5 round circuit where we crank out 3 exercises for 12 reps a piece. We will then move into cable work and then end it on the fly machine. This workout has a lot of fly work involved so we can target the outside pec muscle. 

Cardio Round 2…

For our second round of cardio we are going to hit the bike for a quick 5 minutes but be sure to do this at a medium to high intensity to keep the intensity of the workout up! 

Abs…

To end the workout, we are going to do a 3 round time based ab and full body circuit. This is not going to be easy so it you need to take a break at any point feel free to do so. We are going to start it off with 30 seconds of high plank and pushups then gradually decrease the time. You get out what you put in! 

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. 

HIIT chest workout of the day

Treadmill

 – 1 minute speed 5 – 7

 – 1 minute speed 6-8

 – 30 seconds speed 8-10

 – 1 minute speed 5-7

 – 1 minute speed 6-8

 – 30 seconds speed 8 -10

 

Weights round 1

 – 5 rounds of the following:

     – 12 reps barbell bench press

     – 12 reps bench dips

     – 12 reps dumbbell flyes

– high cable flyes 4×12

– low cable flyes 4×12

– fly machine 4×12

 

Cardio round 2

 – 5 minute bike

 

Abs/and body weight exercises

 – 3 rounds of the following:

    – 30 second high plank

    – 30 second pushups

    – 20 second elbow plank

    – 20 seconds pushups

    – 10 seconds right side plank

    – 10 seconds left side plank

    – 10 seconds push ups

 

 

 

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
HIIT chest workout of the day

Treadmill

 – 5 minute warmup jog or incline walk

 

Weights round 1

 – 4 rounds of the following: 

     – 10 reps barbell bench press

     – 10 reps bench dips

     – 10 reps dumbbell flyes

– high cable flyes 3×10

– low cable flyes 3×10

– fly machine 3×10

 

Cardio round 2

 – 5 minute bike

 

Abs/and body weight exercises

 – 3 rounds of the following: 

    – 45 second high plank

    – 20 seconds of pushups

 

 

 

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).

 

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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