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on 09 December, 2012

Workout of the week, focusing on Chest (Pectorals) and abdominals

This workout should not take you more than an hour and 15 minutes or so, just remember to keep your rest periods relatively short, about 45 seconds to 1 minute and 15 seconds.

When training the chest muscles, I find that by really tensing and squeezing the chest on each rep, helps to keep focus and tension on the chest, and allows more work to be done primarily by the chest.

When training abs, many people try to rush through the exercises and just ‘go through the motions.’  For example when doing traditional sit ups, people tend to move up and down in a very quick fashion trying to get it done as quickly as possible without truly working the abdominals.

I really think with abdominal exercises, a more slow, controlled movement, allowing you to feel the abs contract at the top, bottom and in the middle of each movement is best.  Be sure to exhale as you contract the abs.

BUT I also believe that the fast paced exercises can also play a role, but only every now and then.  Rather have a few exercises where you use proper control, and then one or two exercises where you just bust it out and try to do the exercise relatively quickly, because trust me, you will still feel the burn.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 20, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.  Make sure to use proper form and FULL range of motion in all exercises.  If your range suffers then reduce the weight!

Download a printable workout log of the Chest and Abs Workout here:

Chest and Abs Workout

Workout of the week, chest

Exercise 1:

  • Incline barbell chest press

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 2: 

  • Flat (bench) cable chest press (using the cable machine)

Sets: 5
Reps: 15, 12, 10, 8, 6
Increasing weight each set.

Exercise 3:

  • Flat (bench) dumbbell flyes

Sets: 4
Reps: 20, 15, 12, 10
Increasing weight each set.

Super Set With

Exercise 3.1:

  • Flat dumbbell chest press

Sets: 4
Reps: 12, 12, 10, 10
Increasing weight every second set.

What is a super set?  A super set is where you perform one exercise straight after another.

Exercise 4:

  • Decline barbell bench press

Sets: 4
Reps: 12, 10, 10, 8
Increasing weight each set.

Exercise 5:

  • Standing cable crossovers

Sets: 2
Reps: 20, 15
Increasing weight each set.

Workout of the week, abdominals

Exercise 1:

  • Hanging leg raises

Sets: 4
Reps: 25, 20, 15, 10

Super Set With

Exercise 1.1:

  • Decline bench sit ups with weight

Sets: 4
Reps: 25, 20, 15, 10

Exercise 2:  

  • Incline bench lying leg raises with hip thrust

Sets: 4
Reps: 12, 12, 10, 10

Exercise 3:

  • Crunches (Extending and straightening legs after each rep)

Sets: 4
Reps: 20, 20, 15, 15

Super Set With

Exercise 3.1:

  • Bicycle kicks

Sets: 4
Reps: 25, 25, 20, 20

 

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