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Weighted, Body Weight & Beast-Mode Exercises 

Mix-It-Up: 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

Keep Your Body On Its Toes

Mix-It-Up

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 each exercise for tutorial*

Workout Option - 1

Exercise/Repetitions 

Weighted - 4 Total Sets
SHOW ME THE EXERCISES

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

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 4 Total Sets 
SHOW ME THE EXERCISES

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

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode 
SHOW ME THE EXERCISES

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

Complete
 

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