Chest Workout
/Strengthen your chest and arms with this combination workout. Our goal is to increase strength by using weights and increase endurance by performing the bodyweight exercises. Working the two systems simultaneously will challenge you and give you a great workout!
Warm up: 5-10 minutes
1. Side to side pushups (start with hands together in a plank position, step one hand to the right, lower into a pushup then back to center. Step one hand to the left, lower into a pushup, then back to center) 12-20 reps
2. Incline dumbbell press (right arm, left arm, both arms) 10-15 reps of each
3. Begin in a plank position with your hands on dumbbells. Pushup pushback/row right arm, pushup pushback row left arm X 16 reps (8 on each side)
4. Flat bench triple press. Holding the straight bar, begin with hands narrow and bring bar to chest, press up and jump hands wider, then widest, then narrow and narrower. Perform as many reps as you can
5. 1 Pushup/1 plank jack (repeat for 30-45 seconds)
6. Flat bench dumbbell press (alternating elbows wide/elbows in) 16-20 reps
**Repeat entire sequence 2-4 times