Warm Up:

Jog – 5 Min

Push Ups – 20

Stretch

End Warm Up

NOTE: For these lifts, you want to try and hit about 80% of your 1RM (1 Rep Max)

Barbell Bench Press – 3 sets of 6 reps

Dumbbell Flys – 3 sets of 8 reps

Incline Dumbbell Bench  – 3 sets of 6 reps

Decline Dumbbell Bench – 3 sets of 6 reps

Incline Dumbbell Flys – 3 sets of 8 reps

Once the above routine is finished, go directly into the Finisher

Chest Finisher:

Complete as many rounds as possible, as quickly as possible while maintaining proper form:

1. 10 -15 Push Ups
2. 10 Dumbbell Flys
3. 10 Dumbbell Press

The best way to do this routine is to grab some lighter weights (we usually use between 25 – 35lb DB’s) and place them near you on the floor and after completing the push ups, just grab the weights and lie on your back to complete the DB flys and presses off the floor. It doesn’t seem like much, but trust us after a full chest workout 3 or 4 rounds of this should have your chest exploding!

-The MidwestFit Team

Chest:

Push Ups – As many as possible in 1 minute

Push Ups – As many as possible in 30 seconds

Push Ups – As many as possible in 30 seconds

(do these 3 rounds as quickly as possible with minimal rest)

Dumbbell Bench Press – 4 sets of 20, 15, 12, 10

Incline Dumbbell Bench Press – 3 sets of 15, 12, 10

Incline Flys – 3 sets of 15, 12, 10

Decline Dumbbell Bench Press – 4 sets of 20, 15, 12, 10

Push Ups – As many as possible to FAILURE

Biceps:

Curls (7′s or 21′s) – 3 rounds

(Use a barbell if possible. These consist of 7 lower end curls, 7 top end curls, then 7 full curls.)

Hammer Curls -  3 sets of 10 reps (each arm)

Dumbbell Curls (regular) – 3 sets of 10 reps (each arm)

Cable Curls (Both arms or Single Arm) – 3 sets of 15-20 reps

Chin Ups – 3 rounds of AS MANY AS POSSIBLE

Core:

Plank – 1 Minute

Medicine Ball Get Ups – AS MANY AS POSSIBLE

Plank – 1 Minute

Bicycle Crunches – AS MANY AS POSSIBLE

Mountain Climbers – 1 Minute

-The MidwestFit Team

To go along with some of our strength building and muscle mass routines, we are going to introduce some new finishers designed to work specific muscle groups. These are different from our “Metabolism Boosters” in that they are not full body finishers solely designed to kick in a fierce after burn and torch fat. They are more geared toward stimulating every muscle fiber possible in the specific group you are targeting that day…So that being said, today we give you some chest finishers that would go great with something like our Muscle Mass: Chest Routine.

(NOTE: You will be able to locate these under the “Resources” tab here shortly.)

Finisher #1:

Complete as many rounds as possible, as quickly as possible while maintaining proper form:

1. 10 -15 Push Ups
2. 10 Dumbbell Flys
3. 10 Dumbbell Press

The best way to do this routine is to grab some lighter weights (we usually use between 25 – 35lb DB’s) and place them near you on the floor and after completing the push ups, just grab the weights and lie on your back to complete the DB flys and presses off the floor. It doesn’t seem like much, but trust us after a full chest workout 3 or 4 rounds of this should have your chest exploding!

Finisher #2:

Grab a set of lighter dumbbells and complete this circuit 3 – 4 times:

1. DB Bench Press 10
2. DB Flys 10
3. DB Incline Bench 10
4. DB Decline Bench 10

Try and get through this quickly while not sacrificing form. Form is very important as always!

Finisher #3:

Complete 3 – 4 rounds:

1. Dive Bomber Push Ups 8
2. Machine Flys 20 – 30