4 chest dominant exercises to work your pecs, shoulders, back and core. Reps start high with light to medium weights, then increasing weight where you can as the reps drop.
TIME: 45-50 Minutes
EQUIPMENT: Barbell (optional) & Dumbbells
LEVEL: Intermediate to Advanced
KEY: DB = Dumbbells, Bar = Barbell
WARM-UP: 10 Minutes
15x DB Deadlifts
15x Narrow-Wide Push-Ups
15x DB Rear Delt Flys
15x DB Hang Clean & Press
Complete 2x Rounds
WORKOUT & REPS: 35-40 Minutes
Bar Chest Presses (or DB A-presses)
Single-Arm DB A-Press
DB Chest Fly
REPS: 20, 15, 10, 5
Complete 4x rounds following the decreasing rep sequence with the exception of the max push-up at the end of each round, this will be the maximum amount of push-ups you can complete in a row without taking a break.
*Increase the weight each round if you can.
No Bar - Use dumbbells or kettlebells
No Bench - All exercises can be done on the floor
1. Use light weights.
2. Shake out your arms and take breaks when you need to.
3. To reduce the workload, start with 15 reps and then decrease to 10 and 5 only.