Strength Session – Chest and Abs

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In this strength based session we are focusing on Chest and Abs. This develops SubMax, Strength, Endurance, and Hypertrophy for our client.

Rub and Scrub Rib and Cage
reps 10
Set Reps
1 10
Foam Roll Chest
time 2:00
Set Time
1 2:00 h:m:s
LLT
Massage Ball – Triceps
time 2:00
Use Massage Ball - on the triceps to warm up or aid with a proper cool down.
Set Time
1 2:00 h:m:s
ULT
Incline Push Up
reps 10
Use a Plyo box or flat bench to preform an incline push on and activate the upper chest, & triceps. - Place hands on box or incline surfaces. - Get into a planked position with you feet close together, standing on tippy toes. - Slightly rotate hand inwards. Keep elbows in a 40-60 degree angle . - Tighten glutes and slightly shift bodyweight forward before doing a push up
Set Reps
1 10
LLT
Machine Plate Loaded ISO Lateral – Super Incline Chest Press
reps 5
weight_lbs
Tempo controlled
Rest 1:30
Starting weight of 11lbs/5kg.
Set Reps Weight Tempo Rest
1 5 lbs Controlled 1:30 (h:m:s)
2 5 lbs Controlled 1:30 (h:m:s)
3 5 lbs Controlled 1:30 (h:m:s)
4 5 lbs Controlled 1:30 (h:m:s)
5 5 lbs Controlled 1:30 (h:m:s)
UMT
Spiderman Planks
reps 10
weight_lbs
Rest :30
Set Reps Weight Rest
1 10 lbs :30 (h:m:s)
2 10 lbs :30 (h:m:s)
3 10 lbs :30 (h:m:s)
4 10 lbs :30 (h:m:s)
LMT
Landmine Pushup with Angled Triangle Attachment
reps 8
weight_lbs
Rest :30
Here is a Landmine Push Up using an angled Double D Handle attachment.
Set Reps Weight Rest
1 8 lbs :30 (h:m:s)
2 8 lbs :30 (h:m:s)
3 8 lbs :30 (h:m:s)

SUPERSET with Dumbbell Floor Press

LLT
Dumbbell Floor Press
reps 10
intensity 75
Rest 1:00
Set Reps Intensity Rest
1 10 75 RPE 1:00 (h:m:s)
2 10 75 RPE 1:00 (h:m:s)
3 10 75 RPE 1:00 (h:m:s)
LMT
Kettlebell Torso Twist on Stability Ball
reps 15
intensity 75
Tempo controlled
Rest :30
Set Reps Intensity Tempo Rest
1 15 75 RPE Controlled :30 (h:m:s)
2 15 75 RPE Controlled (h:m:s)
LMT
Dumbbell Suitcase Carry
reps 3
distance_yd 10
Walk 10 yards with a single dumbbell. CASTRO LOCATION: Use the area behind the squat racks upstairs and the area in front of the tricep & bicep machines downstairs. That is 10 yards going in one direction. Grab a weight that is equivalate to 75%-100% of your Single Arm Dumbbell Row weight.
Set Reps Distance
1 3 10 yd
UMT
Plank To Side Kick
reps 15
weight_lbs
Set Reps Weight
1 15 lbs
2 15 lbs
3 15 lbs

Add your bodyweight to Weight (lbs) section

ULT
Prercor Elliptical
time 5:00
intensity 30
Set Time Intensity
1 5:00 h:m:s 30 RPE
Foam Roll Chest
time 2:00
intensity 50
Set Time Intensity
1 2:00 h:m:s 50 RPE
ULT
Self-Massage: Foam Roll Lat
reps 10
intensity 50
Set Reps Intensity
1 10 50 RPE
Rub and Scrub Rib and Cage
time 2:00
Set Time
1 2:00 h:m:s