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Intermediate Chest Strength Gym Workout

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This Intermediate Chest Strength Gym Workout focuses on the prime “mover” muscle groups of the chest as well as the “supporter” muscle groups in the back and triceps. 

We threw in some sprints for conditioning and to elevate your heart rate in this action-packed 25-minute intermediate chest strength workout!

Quick Stats:

  • Equipment Needed: Gym and Workout Mat or Towel
  • Workout Length: 25 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 207 Calories

Workout Summary

Warm-Up Sequence (x1)

Shoulder Raises (10 reps)
Butt Kicks (10 reps)
Frog Jumps (10 reps)

Strength Sequence (x4)

Barbell Bench Press (8 reps)
Machine Chest Press (10 reps)

Circuit Sequence (x3)

Flat Dumbbell Chest Flys (8 reps)
Kettlebell Single Arm Rows (8 reps)
Serratus Press (8 reps)
Treadmill Sprints (30 seconds)

Cool Down Sequence (x1)

Step Mill (3 minutes)
Stretch (2 minutes)

Exercise Instructions

Warm-Up Sequence (x1)

Shoulder Raises (10 reps)

Shoulder Raise

Butt Kicks (10 reps)

Butt Kicks

Frog Jumps (10 reps)

Frog Jump

Strength Sequence (x4)

Barbell Bench Press (8 reps)

Barbell Bench Press

Machine Chest Press

Machine Chest Press

Circuit Sequence (x3)

Flat Dumbbell Chest Flys (8 reps)

Flat Dumbbell Chest Fly

Kettlebell Single Arm Rows (8 reps)

Kettlebell Single Arm Row

Serratus Press (8 reps)

Serratus Press

Treadmill Sprints (30 seconds)

Treadmill Sprints

Cool Down Sequence (x1)

Step Mill (3 minutes)

Step Mill

Stretch (2 minutes)

Stretch

Written by the Nutriology Fitness Team

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