CHEST & ABS: BLOCK 2
Follow along with the Workout below.
Increase the weight for the first 3 sets, then decrease the weight on the last two sets (progressive set).
Complete each round in order.
Exercise demonstration videos are provided below
Increase the weight for the first 3 sets, then decrease the weight on the last two sets (progressive set).
Complete each round in order.
Exercise demonstration videos are provided below
Round 1
Flat Dumbbell Bench Press w/ Rotation
12 Reps – Increase Weight
Sit Ups
1 Minute
Flat Dumbbell Bench Press w/ Rotation
8 Reps – Increase Weight
Sit Ups
1 Minute
Flat Dumbbell Bench Press w/ Rotation
12 Reps – Decrease Weight
Sit Ups
1 Minute
Flat Dumbbell Bench Press w/ Rotation
15 Reps – Decrease Weight
Rest 1 Minute
Round 2
Single Arm Alternating Bench Press
12 Reps – Increase Weight
Leg Ups
1 Minute
Single Arm Alternating Bench Press
8 Reps – Increase Weight
Leg Ups
1 Minute
Single Arm Alternating Bench Press
12 Reps – Decrease Weight
Leg Ups
1 Minute
Single Arm Alternating Bench Press
15 Reps – Decrease Weight
Rest 1 Minute
Round 3
Flat Dumbbell Flys
12 Reps – Increase Weight
Kick Backs
1 Minute
Flat Dumbbell Flys
8 Reps – Increase Weight
Kick Backs
1 Minute
Flat Dumbbell Flys
12 Reps – Decrease Weight
Kick Backs
1 Minute
Flat Dumbbell Flys
15 Reps – Decrease Weight
Rest 1 Minute
Round 4
Incline Bench Press w/ Pause
12 Reps – Increase Weight
Fly Crunches
1 Minute
Incline Bench Press w/ Pause
8 Reps – Increase Weight
Fly Crunches
1 Minute
Incline Bench Press w/ Pause
12 Reps – Decrease Weight
Fly Crunches
1 Minute
Incline Bench Press w/ Pause
15 Reps – Decrease Weight
Rest 1 Minute
Round 5
Diamond Push Ups
12 Reps – Increase Weight
V-Ups
1 Minute
Diamond Push Ups
8 Reps – Increase Weight
V-Ups
1 Minute
Diamond Push Ups
12 Reps – Decrease Weight
V-Ups
1 Minute
Diamond Push Ups
15 Reps – Decrease Weight
Rest 1 Minute
EXERCISE DEMONSTRATION VIDEOS
Here are demonstration videos of all the exercises in this workout
Flat Dumbbell Bench Press w/ Rotation
Sit Ups
Single Arm Alternating Bench Press
Leg Ups
Flat Dumbbell Flys
Kick Backs
Incline Bench Press
Fly Crunches
Diamond Push Ups
V-Ups
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