Category Archives: Chest

All Chest Workouts will be listed.

Training: Chest

DAILY WEIGHT: 170.2
PERSONAL GROWTH: MFCEO PODCAST
BENCH PRESS
20 x 135lbs, 12 x 185lbs, 10, 195lbs, 8 x 205lbs, 6 x 215lbs, 4 x 225lbs, 2 x 225lbs
Face Pulls: 15 reps

4 SUPERSETS
Incline Dumbbell Press: 10 x 50lbs, 8 x 60lbs, 6 x 70lbs, 20 x 50lbs
DB Shrugs: 15 x 70lbs

5 SUPERSETS
Incline Chest Fly: 20 x 35lbs
Dips: 20 reps
Pullovers: 20 x 60lbs

Conditioning
400m walking lunges

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – Protein, Almond Milk, Strawberries

Training: Chest

DAILY WEIGHT: 165.6
PERSONAL GROWTH: MFCEO PODCAST

BENCH PRESS
20 x 135lbs, 12 x 155lbs, 10, 165lbs, 8 x 185lbs, 6 x 195lbs, 4 x 205lbs, 2 x 225lbs
Face Pulls: 15 reps

4 SUPERSETS
Incline Dumbbell Press: 10 x 50lbs, 8 x 60lbs, 6 x 70lbs, 20 x 40lbs
DB Shrugs: 15 x 70lbs

5 SUPERSETS
Incline Chest Fly: 20 x 35lbs
Dips: 20 reps
Pullovers: 20 x 60lbs

Conditioning
4 Rounds
KB Swings: 20 x 50lbs
Box Jumps: 20 reps
Step Ups: 20 x 100lbs

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – Protein, Almond Milk, Strawberries

Personal Training Available
Follow on IG @adrian_ohare

Training: Chest

DAILY WEIGHT: 165.3
PERSONAL GROWTH: AUBREY MARCUS PODCAST

5 SETS
Flat Bench with Red Bands
1 x 225lbs (with pause)

UPPER CHEST
4 SUPERSETS
Incline Bench Press: 20 x 90lbs
Incline Chest Fly: 10 x 50lbs

MID CHEST
4 TRI-SETS
Feet-up DB Bench Press: 20 x 90lbs
Feet-up Chest Fly: 20 x 50lbs
Smith Machine VBar Hex Press: 15 x 90lbs

LOWER CHEST
4 SUPERSETS
Lower Cable Chest Flys: 20 x 50lbs
Dips: 20 reps

CONDITIONING:
4 Rounds
20 Wall-balls
20 Sumo High Pulls
20 Box Jumps
20 Push Press

1000m rower for time

Nutrition
11am – 12oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Quest Bar

Personal Training Available
Follow on IG @adrian_ohare

Training: Chest

4 SETS
Flat Bench with Red Bands
2 x 225lbs (with pause)

UPPER CHEST
4 TRI-SETS
Incline Bench Press: 20 x 90lbs
Incline Chest Fly: 10 x 50lbs
Incline Hex Press: 20 x 90lbs

MID CHEST
4 TRI-SETS
Feet-up DB Bench Press: 20 x 90lbs
Feet-up Chest Fly: 20 x 50lbs
Smith Machine VBar Hex Press: 15 x 75lbs

LOWER CHEST
4 SUPERSETS
Reverse Bench Press: 15 x 135lbs
Dips: 20 reps

3 SETS
GHD Back Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps
Cable Crunch: 20 x 130lbs

Conditioning
10 Minute Stadiums

Nutrition
11am – 10oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Ice Cream

Personal Training Available
Follow on IG @adrian_ohare

 

Training: Chest

5 SETS
Flat Bench with Red Bands
3 x 225lbs

UPPER CHEST
5 SUPERSETS
Incline Bench Press: 15 x 135lbs + red bands
Incline Chest Fly: 20 x 35lbs

MID CHEST
5 SUPERSETS
Feet-up DB Bench Press: 12 x 65lbs
Feet-up Chest Fly: 20 x 35lbs

LOWER CHEST
5 SUPERSETS
Decline Bench Press: 15 x 135lbs
Dips: 20 reps

Core
Decline Sit-ups: 25 reps
Ring Toes to Rings: 10 reps

Conditioning
4 Rounds of Stadiums

Nutrition
11am – 14oz Ground Turkey, ¼ butter
5pm – 14oz Chicken Breast, 2 eggs

Personal Training Available
Follow on IG @adrian_ohare