Chest

Chest Group 1

4 sets of each (150 reps only 1 set)

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Bench Press

Seated or Standing – Select intensity below:

  • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard)

Other benefits of adding bench presses to your weight-training regimen include increasing upper body strength, improving muscular endurance, and even preparing your upper body to do movements like pushups. They also can be an effective strengthening exercise for sports like sprinting, hockey, rugby and football.

Chest Press

 

Seated Machine Press – Select intensity below:

  • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard)

The chest press targets your pectorals, deltoids, and triceps, building muscle tissue and strength. It also works your serratus anterior and biceps. This upper body strength and power help with daily activities such as pushing strollers, shopping carts, and heavy doors.

Flat Flyes

Standing – Select intensity below:

  • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard)
It works the front and top of your shoulders, as well as the pectoral muscles of your chest, which helps in improving flexibility and mobility of the upper part of your body.
    Flat Alternating Dumbbell Press

    Standing – Select intensity below:

    • 15 reps (High: Strength & Build)
    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)
    It works the front and top of your shoulders, as well as the pectoral muscles of your chest, which helps in improving flexibility and mobility of the upper part of your body.
      Narrow Chest Press

      Standing – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)
      Benefits of Upright Rows
      • Shoulder Size and Muscle. The upright row is a great movement to increase the muscular size and strength of the shoulders, specifically the anterior and lateral heads of the deltoid. …
      • Bigger Traps. …
      • Better Cleans and Snatches.
      #Abs - Crunches

      Lying down with knees bended – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)
      Kettlebell Swing Benefits
      • It’s a very efficient full body exercise. The kettlebell swing hits almost everything in your body.
      • Works your cardio.
      • Improves athleticism.
      • Strengths dozens of muscles quickly.
      • Improves balance and posture.
      • Enhances flexibility.
      • Convenience.
      • Burn calories and fat.
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      Chest Group 2

      4 sets of each (150 reps only 1 set)

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      Incline Chest Dumbbell Press

      Seated 15-30 degree incline dumbbell press – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      Dumbbell shoulder pressing is a great way to build hypertrophy and increase muscular activation, as the dumbbells work to recruit new muscle fibers and increase movement coordination, similarly to other unilateral training benefits

      Incline Chest Dumbbell Flyes

      Seated 15-30 degree incline Dumbbell flyes – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

       

      Incline Alternating Dumbbell Press

      Seated 15-30 degree incline with dumbbell alternating arms (reps per arm) – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      The bent over dumbbell row is widely considered to be one of the best muscle building exercises for the back and also for the shoulders. It works both areas well and has been known to improve overall strength and also build muscle.

      Peck Deck Machine

      Seated peck deck – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      A pec deck machine provides a fairly simple and effective workout for building your major chest muscles. You can adjust the weight based on your fitness level. Along with increasing muscle mass in your chest, this exercise can also strengthen your shoulders and core.

      Incline Push-ups

      Leaning forward and upward on to bench – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      The incline position primarily works your chest muscles, but you’ll also need to engage your core muscles to protect your back. While traditional pushups work your chest, arms, and shoulders, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout.

      #Abs - Crossfit Sit-ups

      Lying flat on back to Seated position touching your toes – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      These exercises force you to train not only your abs, but your core muscles, hip flexors, and even muscles in your legs and chest get a work out. Even more, since sit ups require extra muscles and movements, these exercises will burn more calories than standard crunches.

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      Chest Group 3

      4 sets of each (150 reps only 1 set)

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      High Incline Dumbbell Press

      Seated 45 degree Dumbbell press – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps(Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      The purpose of the incline press is to focus more of the work on the upper pecs. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. When the bench is set at an incline (15 to 30 degrees), you activate your shoulders more since it’s comparable to a shoulder press.

      High Incline Dumbbell Flyes

      Seated 45 degree incline Dumbbell flyes – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps(Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      The incline dumbbell fly targets the upper pectorals and a great way to improve chest development. The shoulders play a secondary role while the triceps stabilize the movement.

      High Incline Alternating Dumbbell Press

      Seated 45 degree dumbbell alternating press (reps per arm) – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      The purpose of the incline press is to focus more of the work on the upper pecs. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. When the bench is set at an incline (15 to 30 degrees), you activate your shoulders more since it’s comparable to a shoulder press.

      Crossover Cables

      Standing Cable crossover – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      Cable crossovers target the pectoralis major muscles’ sternal heads, found in the bottom of your chest as well as activating muscles in your shoulder and back.

      The standing Cable crossover exercise recruits the third most muscle fibres in your chest, only behind bench press and flyes.

      Push-ups

      Standard push-ups straight arms on top and chin touch ground on down ward movement – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

      #Abs - Jack Knifes

      Seated or Standing – Select intensity below:

      • 25 reps (Good: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Advanced: Strength & Build + High Endurance & Hard)
      In addition to strengthening the abdominals, jack knife provides a stretch for the back and shoulders. It requires spinal articulation (carefully rolling the spine up and down), which improves flexibility and posture—essential for the health of your back.
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      Weight Training

      5 Days a week

      Cardio Workout

      2 x 5km Runs per week

      4 x 30min Cycle per week

      Agility Training

      5 days a week

      Meal Planning

      6 days meal plan and day 7 cheat meal day