Day 1

Abs & Chest

Duration: 1h 30min

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Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Abs (10 min)

5 sets with 2 successive exercises of 45 seconds and a pause time of 30 seconds after each set.

1.

45sec Leg Up Crunch
45sec Alternating Raise
30sec Pause

2.

45sec Double Crunch
45sec Reverse Crunch to Extension
30sec Pause

3.

45sec Lateral Crunch
45sec Oblique Twist
30sec Pause

4.

45sec Crunch
45sec Reverse Crunch with Diffraction
30sec Pause

5.

45sec Alternating Elbow-to-Knee-Crunch
45sec V-Sit Hold Lying 8
30sec Pause

Chest

Warm-up (10min)

3 exercises with 2 sets each side and my standard pause time between 1:00min and 1:30min

The rotator cuff is a group of four muscles whose tendons and ligaments form the tendon cap that encompasses the shoulder joint. The shoulder joint has the greatest range of motion of any joint in the human body. It is extremely stressed during the chest workout. The following three exercises will warm up the rotator cuff as well as preventively strengthen it, which can greatly minimize the risk of injury.

1.

Cable Shoulder External Rotation
20 – 10 reps

2.

Cable Shoulder Internal Rotation
20 – 10 reps

3.

Cable Shoulder External Rotation High Elbow
20 – 10 reps

Chest

Power (1h 5min)

5 exercises with 6 sets and my standard pause time between 1:00min and 1:30min

1.

Dumbbell Bench Press
20 – 10 – 5 – 5 – 10 – 20 reps

2.

Cable Fly
20 – 10 – 5 – 5 – 10 – 20 reps

3.

Dumbbell Incline Bench Press
20 – 10 – 5 – 5 – 10 – 20 reps

4.

Low to High Cable Fly
20 – 10 – 5 – 5 – 10 – 20 reps

Alternative:
Incline Bench Cable Fly
20 – 10 – 5 – 5 – 10 – 20 reps

5.

Dumbbell Decline Bench Press
20 – 10 – 5 – 5 – 10 – 20 reps

Chest

Finisher (5min)

8 sets of push-up variations with 8 reps and a pause time of 30sec after each set.

1.

8 Clap Push-ups
30sec Pause

2.

8 Archer Push-ups
30sec Pause

3.

8 Plyometric Staggered Push-ups
30sec Pause

4.

8 Feet-elevated Push-ups
30sec Pause

5.

8 Diamond Push-ups
30sec Pause

6.

8 Shoulder wide Push-ups
30sec Pause

7.

8 Push-ups
30sec Pause

8.

10sec down
10sec hold
10sec up
FINISHED!

Finished?
Let´s move on to
the next part of Day 1.