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Get Bigger, Faster, and Stronger Starting Today!

Today’s…

workout of the day, we are going to be doing a HIIT Power Chest Workout. This workout is going to have to be done at the gym unless you have the proper equipment at home. 

 

As I have said in other posts, with summer rounding the corner, we are going to start focusing more on getting lean rather than size. But one thing I have learned that more reps doesn’t mean you will get leaner. Its actually the opposite. If you want to build muscle while also staying lean, you should lift heavy! Crazy right? Who would have thought. We have always been taught that if you want to get leaner, you need to crank out a ton of reps. 

 

But when we lift heavy, we are actually working your muscles harder, increasing that heart rate, burning more fat. I like to judge my workouts based off of hreat rate throughout the duration. If your heart rate stayed around 110 – 120 during your workout, you didnt work hard enough! Increasing the amount of weight you are lifting will activate more motor neurons, working your body harder. 

 

Another thing I like to do with my workouts to keep my heart rate up is to keep moving! An object in motion stays in motion right? In between your breaks stay walking around the gym, or go do some stairs or even sprints. You need to keep the blood flowing and the muscles loose. Taking a rest longer than 2 minutes will allow your body to start to slow down, allowing your muscles to start to tighten. Stay active during this workout! 

Cardio Round 1…

For today’s cardio, we are going to do a 10 minute jog. If you are feeling good, feel free to extend this jog longer. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on chest and primarily barbell bench. This should take majority of the workout as you should being moving in between sets and taking a very short breather before your next set (like 30 – 45 seconds). This is how we are going to build that power and strength! 
 
After barbell bench we will do a few accessory lifts to target other muscles areas not hit by barbell bench. 
 

Abs…

For abs we are going to do 4 different exercises for 4 sets each. Having a strong core helps to maintain good posture throughout the rest of your workouts. 

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 Power Chest Workout:

HIIT Power Chest Workout

Cardio:

 – 1o minute warm up run

 

Weights:

– Barbell bench press – 10, 8, 6, 5, 5, 4, 4, 2

 

Circuit:

– Dumbbell incline bench press 4×10

– Incline plate raises 4×10

– Dumbbell pull overs 4×10

– cable flyes (high) 4×10

– cable flyes (Low) 4×10

 

Abs:

4 rounds of the following:

    – 20 toe touches

    – 10 v-ups

    – 10 leg raises

    – 30 second high plank

 

Stretch!

Barbell Bench Press:

Dumbbell Incline Bench Press:

Incline Plate Raises:

Dumbbell Pull Overs:

Cable Flyes (High):

Cable Flyes (Low):

Toe Touches:

V-Ups:

Leg Raises:

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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