Today’s Design-High Volume Chest Home Workout

#designyourself™

Workout Summary

Goal: Build muscle

Training level: intermediate

Training field: Home

Program duration: Use as a routine at home during your high volume chest days

Frequency: 2 Times per Week

Workout Duration: 45 mins

Equipment Required: Body weight, Dumbbells, Yoga mat

Recommended Supplements: Whey protein, multivitamins, fish oil

Workout Prescription!

• This is recommended for people with some weight training experience, however beginners can attempt it with comfortable weights.
• This is not recommended if you have a shoulder injury.
• Do not rely on supplements, strive to progressively increase your muscular strength and endurance.
• Increase your protein intake daily, especially on rest days to maximize muscle growth and recovery.

Workout Directions

• The goal is to complete the workout in 45 minutes of less.
• Your rest time between sets should not be more than 120 seconds.
• Super set (SS): This means two exercises performed one after another with no rest between.

CHEST DESIGN

A. Push ups (SS A & B)- 20, 20, 20, 20

B. Diamond push ups (SS- A & B)- 20, 20, 20, 20

Dumbbell floor press- 25, 25, 20, 20, 15

Standing Dumbbell chest flyes- 15, 15, 15, 10, 10

Alternate Dumbbell floor press- 25, 20, 20, 15

Lying Dumbbell chest flyes- 15, 15, 15, 15

3 Hand stance push up- 50 reps (don’t worry, your hands will respond. Great job!)

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