Moderate Workout

Chest Training

Moderate Duration 47 minutes

Target Areas: Chest

Equipment: Barbell, Bench, Dumbbells

Added By Asif Kalam

Tags

Full Gym Workouts Chest Workouts Barbell Workouts Bench Workouts Dumbbell Workouts

Exercises

Set 1: 1 round

❤️ Moderate (Zone 2)

5 minutes

1 minute

Set 2: 4 rounds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

❤️ Vigorous (Zone 3)

15 reps

45 seconds

Set 3: 4 rounds

Barbell Bench Press

Weights: Moderate
❤️ Vigorous (Zone 3)

Barbell Bench Press

16 reps

45 seconds

Set 4: 4 rounds

Incline Dumbbell Bench Press

Weights: Moderate
❤️ Vigorous (Zone 3)

Incline Dumbbell Bench Press

16 reps

45 seconds

Set 5: 4 rounds

Dumbbell Fly on Bench

Weights: Moderate
❤️ Vigorous (Zone 3)

Dumbbell Fly on Bench

16 reps

45 seconds

Set 6: 4 rounds

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

❤️ Vigorous (Zone 3)

Bicycle Crunches

1 minute

30 seconds

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

❤️ Vigorous (Zone 3)

Reverse Crunches

1 minute

30 seconds

Set 7: 1 round

❤️ Moderate (Zone 2)

5 minutes

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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