Chesster Workout

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

Max Push-Up

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.


Monday 5-8:30pm

Tuesday 5-8:00pm

Wednesday 5-8:30pm

Thursday 5-8:00pm

Friday Closed

Saturday 7:00-9:00am

Sunday 8-9:30am

*Hours may vary

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