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Weighted, Body Weight & Beast-Mode Exercises 

M1-D15: Chest

"Pectoralis major Of the two chest muscles, the pectoralis major (a.k.a. the pec major) is the one that commands the most real estate. You have one of these large, fan-shaped slabs on either side of your chest. Each one spans half of the upper chest, and has attachment points on the sternum (breastbone), ribs, clavicle (collarbone), and humerus (long bone of your upper arm).  How to work the pec major: Different exercises can target a specific head. Hit the sternocostal head with moves like the dip, bench press, dumbbell fly, and decline bench press; and emphasize the clavicular head with the incline press and fly, says Jennifer Novak, M.S., C.S.C.S., performance recovery coach and founder of PEAK Symmetry Performance Strategies." ~ By Lauren Bedosky

Month 1 : Day 15

M1-D15

Choose Your Workout: Weighted, Body Weight or Beast-Mode

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 4 TOTAL ROUNDS

COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST

ROUND ONE (R1)=15 REPS, R2=12 REPS, R3=10 REPS, R4=8 REPS

60 SECOND BREAK BETWEEN SETS

*Click on "Show Me The Exercise" button for a tutorial*

Workout Option - 1

Exercise/Repetitions 

Weighted - 4 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Straight Bar/Dumbbell Bench

15/12/10/8

Weighted Arm Extensions

15/12/10/8

60 Second Break
Quick Set 2

Dead Bug

25

Decline Bar/Dumbbell Bench

15/12/10/8

60 Second Break
Compound Set 3

Dumbbell Flyes

15/12/10/8

Diamond Pushups

Until Failure

60 Second Break
Quick Set 4

High Incline Dumbbell Bench

15/12/10/8

Hip Raises

10 Each Side

After 4 Sets of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 4 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Straight Push-up

Until Failure

Diamond Push-up

15/12/10/8

60 Second Break
Quick Set 2

RainbowPlank

1 Minute

Decline Push-up

Until Failure

60 Second Break
Compound Set 3

Plyometric Push-up

10

Wide Grip Push-up

Until Failure

60 Second Break
Quick Set 4

Hip Raises 

10 Each Side

Army Crawl Push-up

15/12/10/8

After 4 Sets of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode - 4Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Straight Bar/Dumbbell Bench

15/12/10/8

Weighted Arm Extensions

15/12/10/8

Straight Push-up

Until Failure

60 Second Rest
Quick Set 2

Plank

1 Minute

Incline Bar/Dumbbell Bench

15/12/10/8

Decline Push-up

Until Failure

60 Second Rest
Quick Set 3

Dumbbell Flyes

15/12/10/8

Diamond Push-ups

Until Failure

Roll OverCrunches

25

60 Second Rest
Quick Set 4

High Incline Dumbbell Bench

15/12/10/8

Dips

10

Hip Raises

10 each side

After 4 Sets of the above 

Burpees

7 Minutes

Complete
 

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