Category Archives: Chest

All Chest Workouts will be listed.

Gutcheck Tuesday

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ISO DB Press
10 x 45lbs, 8 x 55lbs, 6 x 65lbs, 4 x 75lbs, 2 x 85lbs

Superset: 5 Sets
Overhead Tricep Extensions: 8 x 75lbs
DB Skullcrushers: 8 x 45lbs Bodyweight Skullcrushers: 30 reps

Core Circuit: 2 Sets
Chinese Push-ups: 10 Reps
Walkouts: 10 Reps
Reverse Hyper: 25 Reps
Back Extensions: 25 Reps

Great chest pump! My core is still sore from the weekend so the circuit really was an enjoyable battle.

Gutcheck Monday

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Dynamic Stretch Routine
10 Minute Airdyne

Super Set: 5 Sets
Deadlift: 3 x 335lbs
Plyo-Push-ups: 10 Reps

Super Set: 5 Rounds
1-Arm Rows: 10x 70lbs
Dumbbell ISO bench press: 6 sets
6 x 70lbs
Ploy Lunges: 1 Minute

Abs: 4 Rounds
Ab Wheel: 15 Reps
Side to Side Plank: 25 Reps each side

Gutcheck Hybrid

This workout was grind. As you can see I’m trying to keep pace with the workouts it’s been hard the last two weeks since my gym was on holidays but I’m working hard to get to it. So what I’ve been doing is combining two days in one to try and catch up. Keep at it keep pushing!

Light stretch & Warm Up

Superset: 3 Sets
Dumbbell ISO bench press:
5 x 70lbs
Incline Bench Press: 8 x 185
Push-ups: 30 Reps

Dumbbell Skullcrushers: 5 x 40lbs, 10 x 35lbs, 20 x 30lbs, 40 x 25lbs
Tricep Cable Pushdowns: 100 Reps
Standing Dumbbell Shoulder Press:
12 x 35lbs, 10 x 40lbs, 8 x 45lbs, 5 x 50lbs, 5 x 55lbs, 3 x 60lbs

Super Set: 3 Sets
Iso Flyes: 8 x 40lbs
Seated Stability Press: 5 x 50lbs
Barbell Shrugs: 12 x 255lbs

Farmers Walk 500ft @ 160lbs

Sled squats: 3 sets of 10 x 135lbs

Core Circuit: 2 Sets
Chinese Push-ups: 10 Reps
Walkouts: 10 Reps
Stability Alternates: 20 each side
Reverse Hyper: 25 Reps
Back Extensions: 25 Reps
Hanging Knee-Ups: 25 Reps

Gutcheck Tuesday

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Light stretch & Warm Up
2 Mile Run

Dumbbell ISO bench press:
5 x 70lbs

Superset: 3 Sets
Overhead Tricep Extensions: 6 x 85lbs, DB Skullcrushers: 12 x 30lbs, DB Kickbacks: 15 x 30, Bodyweight Skullcrushers: Max Reps: 22, 18, 15

Core Circuit: 2 Sets
Chinese Push-ups: 10 Reps
Walkouts: 10 Reps
Reverse Hyper: 25 Reps
Back Extensions: 25 Reps

Squats 4 sets: 10 Reps
Front Squat Machine: (2) 45 + 25, (3) 45, (4) 45, (5) 45 – 45lbs plated on each side.
Abs: 3 Sets
3 Direction Decline Crunches
10 Reps each direction

Gutcheck Tuesday

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Dumbbell ISO bench press 15 x 25lbs, 10 x 35lbs, 8 x 45lbs, 5 x 55lbs, 3 x 65lbs, 3 x 70lbs

Superset: 3 Sets
Ring Push-ups: 33, 30, 33
Dips: 31, 30, 32
Medicine ball Pushups: 35, 26, 28

DB Skull Crushers: 5 Sets
20 x 25lbs

Core Circuit: 2 Sets
Chinese Push-ups: 10 Reps
Walkouts: 10 Reps
Stability Alternates: 20 Reps each side
Reverse Hyper: 25 Reps
Back Extensions: 25 Reps