4/7: Chest Workout + High-Intensity Interval Training

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Finally, a workout! I haven’t worked out in just over a week! The last workout I did was the arm and cardio workouts I did on the 31st of March. I didn’t plan on going a whole week without working out but between sick kids and a birthday party, things got hectic and I think a week off once in awhile is a great thing to do.

With all that boring stuff outta the way, today I did a chest workout followed up with some high-intensity interval training (HIIT) and by the end I felt like I was pretty close to death. Translation: it’s been too long since I’ve done cardio. For my chest workout, I was actually able to push out 3 additional reps over my last chest workout on the flat bench exercise. I was really excited about that because I figured since I had skipped the chest workout last week that I would be a bit weaker but it was actually the opposite!

Chest Workout

Incline Dumbbell Press

• Warm up: 2 sets x 12 reps, 15# dumbbells
• 1 set x 10 reps, 25# dumbbells

Incline Flyes

• Warm up: 1 set x 12 reps, 10# dumbbells
• 1 set x 10 reps, 15# dumbbells

Flat Bench Press

• Warm up: 1 set x 12 reps, 45#
• 1 set x 9 reps, 75# (The previous workout I had only completed 6!)

Decline Bench Press

• Warm up: 1 set x 12 reps, 45#
• 1 set x 12 reps, 60# (Will be increasing weight for the next workout!)

Cardio Workout

• 5 minute warm up @ 4 mph
• 30/30 intervals for 10 minutes – 30 second sprints, 30 second walks
• 5 minute steady state cardio @ 6 mph
• 5 minute cool down @ 4 mph

Total Time: 25 minutes

Total Distance: 2.251 miles

Total Calories Burned: 263 calories

I’d say today’s workout was a success! Have a great night!

All the best,

Melinda