CHEST WORKOUT 5

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CHEST WORKOUT 5

INSTRUCTIONS

  • There are two ways to do this workout: Pick One
Keep It Simple

STEP 1

  • Scroll down to the Exercise List below.

STEP 2

  • Complete all the predetermined sets and repetitions for an exercise before starting the next exercise.
  •  
Part of our Training Programs

STEP 1

  • Scroll down to the Training Programs; it is right below the Exercise List.

STEP 2

  • Open the first program tab (Stabilization) and review the information.

STEP 3

  • Complete today’s workout using the guidelines from the program; you will Replace/Add the values for the following categories of the workout: Sets, Reps, Training Intensity, Exercise Speed, Rest Time. [Example]

STEP 4

  • For next week’s workout, repeat the above steps.
    • This will be considered WEEK 2 in the Training Program.
    • Do the same for WEEK 3 and WEEK 4.

NOTE

  • Once you have finished the Stabilization Training Program, start the next one (Strength Endurance) and repeat Steps 1-4.
  1.  

EXERCISE LIST

Choose from the following:
  • Tap exercise to watch video.
#WARM-UPTIME
💪Dynamic Stretching10-15 min
 RESISTANCE EXERCISES  
#CHESTSETSREPS
1.SUPERSET CHEST WORKOUT AT HOME 148-12
2.SUPERSET CHEST WORKOUT AT HOME 248-12
3. SUPERSET CHEST WORKOUT AT HOME 348-12
4.SUPERSET CHEST WORKOUT AT HOME 448-12
5.SUPERSET CHEST WORKOUT AT HOME 548-12
6.SUPERSET CHEST WORKOUT AT HOME 648-12
#CORE EXERCISESSETSREPS
1.Bent Knee Hip Raise410-12
2.Partner Planks with Alternating High Fives410-12
#CARDIOTIME
3.Jog / Run Indoors10-15 min
#COOLDOWNTIME
4. Stretching10-15 min
      

Shop The Top 10 Best Workout Accessories at Bodybuilding.com!

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TRAINING PROGRAMS

TERMS   |   DEFINITIONS
DB Dumbbell
BB Barbell
1RM 1 Rep Max
BW Bodyweight
ECCENTRIC In an eccentric exercise, your muscle stays contracted while lengthening.

EXAMPLE: It’s the downward motion of a push-up, pull-up, or squat.
ISOMETRIC During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move.

EXAMPLE: A wall sit, plank, or handstand hold.
CONCENTRIC During a concentric exercise, the muscle length will shorten.

EXAMPLE: The upward motion of a bench press, dumbbell row, or bicep curl.
*INTENSITY LEVEL
This will be the resistance weight (dumbbells, barbells, weight plates, cable machines, etc.) you will use in each exercise.  There are 3 options available:

1 )    X % of your 1RM

2 )    ≤ X % of your BW

3 )    BW only
TRAINING PROGRAMS
STABILIZATION *
Stabilization training is used to increase muscular endurance and stability.  It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.
STRENGTH ENDURANCE *
Strength Endurance training means training with a moderate number of repetitions with heavier weights.  This phase of training will help your body adapt to higher volume workouts while increasing your strength.  This type of training will involve compound sets of exercises.
HYPERTROPHY *
Hypertrophy Training refers to an increase in muscular size by increasing the number of sets performed while increasing the amount of resistance used.  The amount of reps for each set will be moderate to low.
MAX STRENGTH *
Max Strength Training is a measure of how much force your body can exert. More sets. Less reps/set. Heavier weights.
POWER *
Power Training typically involves exercises which apply the maximum amount of force as fast as possible.  It is based on the idea that Strength + Speed = Power.  Power training workouts will combine a Strength focused exercise with a Power focused exercise for each body part.
TRAINING STYLE
SINGLE SET Performing only 1 set of each exercise.  
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START

If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform ONLY 1 SET of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells).

FINISH

Once this 1 set is completed, rest, and then move onto the next exercise.
MULTIPLE SET Performing multiple sets of each exercise you have selected.
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START

If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells).

FINISH

Once this set is completed, rest according to your chosen Training Program and then REPEAT the same exercise for X amount of sets based off of your Fitness Level.
COMPOUND SET Performing 2 exercises in rapid succession for the same muscles, or non-opposing muscle groups, with minimal rest in between the two exercises.
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.

Exercise 2:.. 70% X 120 lbs. = 84 lbs.
START

If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells).

FINISH

Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible.

START

If your 1RM for Dumbbell Flyes is 120 lbs. (two 60 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Dumbbell Flyes with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells).

FINISH

Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Compound sets (as determined by your Fitness Level).
SUPERSET Performing 2 exercises in rapid succession for opposing muscle groups with minimal rest in between the two exercises.
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.

Exercise 2:.. 70% X 120 lbs. = 84 lbs.
START

If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells).

FINISH

Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible.

START

If your 1RM for Dumbbell Rows is 120 lbs. (two 60 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Dumbbell Rows with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells).

FINISH

Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Supersets (as determined by your Fitness Level).
PYRAMID SET Increasing or Decreasing resistance weight with each set.
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START

If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will start for this exercise will be 70% of that total weight.

This means you will perform the 1st Set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells).

FINISH

Once this set is completed, rest, and then repeat the same exercise for X amount of sets (as determined by your Fitness Level and Training Program you have chosen).

  • You have the option to increase or decrease the weight of the dumbbells for the each set thereafter.

Back to top

Stabilization Training

  • This phase of training will be used to increase your muscular endurance and stability.  It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.
Read more… …Read less
CHEST
STABILIZATION TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up CHEST STABILIZATION WORKOUT WEEK 1
WEEK 2handstand push-up CHEST STABILIZATION WORKOUT WEEK 2
WEEK 3handstand push-up CHEST STABILIZATION WORKOUT WEEK 3
WEEK 4handstand push-up CHEST STABILIZATION WORKOUT WEEK 4
     

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle stability.
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISES

MULTIPLE SETS

REST TIME

After Finishing Each Set

0 — 90 seconds

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE *4 s2 s1 s
CORE EXERCISE4 s2 s1 s

EXAMPLE EXERCISE ROUTINE

    • Bench Press
  • 2 Sets; 12 Reps/Set
  • You will perform 12 Bench Press reps.

    For each repetition, you will take 4 seconds to lower the weight (eccentric muscle contraction), 2 second pause at the bottom (isometric muscle contraction), and 1 second to push the weight back up to starting position (concentric muscle contraction). Rest 0-90 seconds, then repeat for the second set.

     
RESISTANCE EXERCISE
BEGINNER

NUMBER OF CHEST EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS1223
REPShandstandpushup.com

Exercise #1

Exercise #2

12

12

15

15

20

20

20

20

INTENSITY

( __% × 1RM )

60%60%60%60%
RESISTANCE EXERCISE
INTERMEDIATE

NUMBER OF CHEST EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS2233
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

20

20

20

20

15

15

15

15

15

15

15

15

12

12

12

12

INTENSITY

( __% × 1RM )

60%65%65%70%
RESISTANCE EXERCISE
ADVANCED

NUMBER OF CHEST EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

20

20

20

20

20

20

15

15

15

15

15

15

12

12

12

12

12

12

12

12

12

12

12

12

INTENSITY

( __% × 1RM )

60%65%70%70%

EXAMPLE WEEK 1

STABILIZATION WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 111260%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 211260%4/2/10-90 s

INTERMEDIATE:

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 122060%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 222060%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 322060%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 422060%4/2/10-90 s

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 132060%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 232060%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 332060%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 432060%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 532060%4/2/10-90 s
SUPERSET CHEST WORKOUT AT HOME 632060%4/2/10-90 s
PART 3: CORE EXERCISE | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Bent Knee Hip Raise1—412—20n/a4/2/10-90 s
Partner Planks with Alternating High Fives1—412—20n/a4/2/10-90 s
CARDIO
EXERCISEDURATION
Jog / Run Indoors10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

Strength Endurance Training

  • This phase of training will involve compound sets of exercises. You will perform a moderate number of repetitions using heavier weights. It will help your body adapt to higher volume workouts while increasing your strength.
Read more… …Read less
CHEST
STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up chest strength endurance workout 2 week 1
WEEK 2handstand push-up chest strength endurance week 2 workout 2
WEEK 3handstand push-up chest strength endurance week 3 workout 2
WEEK 4handstand push-up chest strength endurance week 4 workout 2
     

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle strength endurance.
PROGRAM DURATION4 WEEKS
TRAINING STYLECOMPOUND SETS
REST TIME

After 1st Exercise: 0 s

After 2nd Exercise: 60 s

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE
1st EXERCISE **2 s0 s2 s
2nd EXERCISE **4 s2 s1 s
CORE EXERCISE3 s2 s1 s

EXAMPLE EXERCISE ROUTINE

    Barbell Bench Press & Dumbbell Chest Flye
  • 2 Compound Sets
  • 1st EXERCISE: 12 reps/set
  • 2nd EXERCISE: 12 reps/set
  • You will perform 12 reps of a barbell bench press.

    For each repetition, you will take 2 seconds to lower the bar to your chest (eccentric muscle contraction), no pause at the bottom (isometric muscle contraction), and another 2 seconds to push the bar back up (concentric muscle contraction).

  • IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 12 reps of a dumbbell chest flye.

    For each repetition, you will take 4 seconds to lower the dumbbells to the each side of your body (eccentric muscle contraction), pause at the bottom for 2 seconds (isometric muscle contraction), and 1 second to bring the dumbbells back together at the top (concentric muscle contraction). Rest 60 seconds, and repeat.

     
RESISTANCE EXERCISE
BEGINNER

NUMBER OF CHEST EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS2222
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

12

12

10

10

10

10

INTENSITY

( __% × 1RM )

70%70%75%75%
RESISTANCE EXERCISE
INTERMEDIATE

NUMBER OF CHEST EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS2334
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

10

10

8

8

8

8

Exercise #2

Exercise #5

12

12

10

10

8

8

8

8

INTENSITY

( __% × 1RM )

70%75%80%80%
RESISTANCE EXERCISE
ADVANCED

NUMBER OF CHEST EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

10

10

8

8

8

8

Exercise #2

Exercise #5

12

12

10

10

8

8

8

8

Exercise #3

Exercise #6

12

12

10

10

8

8

8

8

INTENSITY

( __% × 1RM )

70%75%80%80%

EXAMPLE WEEK 1

STRENGTH ENDURANCE WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 121270%2/0/20 s
SUPERSET CHEST WORKOUT AT HOME 2 1270%4/2/160 s

INTERMEDIATE

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 121270%2/0/20 s
SUPERSET CHEST WORKOUT AT HOME 2 1270%4/2/160 s
SUPERSET CHEST WORKOUT AT HOME 321270%2/0/20 s
SUPERSET CHEST WORKOUT AT HOME 4 1270%4/2/160 s

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 131270%2/0/20 s
SUPERSET CHEST WORKOUT AT HOME 2 1270%4/2/160 s
SUPERSET CHEST WORKOUT AT HOME 331270%2/0/20 s
SUPERSET CHEST WORKOUT AT HOME 4 1270%4/2/160 s
SUPERSET CHEST WORKOUT AT HOME 531270%2/0/20 s
SUPERSET CHEST WORKOUT AT HOME 6 1270%4/2/160 s
PART 3: CORE EXERCISE | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Bent Knee Hip Raise1—48—12n/a3/2/10-60 s
Partner Planks with Alternating High Fives1—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
Jog / Run Indoors10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

Hypertrophy Training

  • This phase of training will help to increase your muscle size & strength. This is done by increasing the number of sets you perform while increasing the amount of resistance used. The amount of reps for each set will be moderate to low.
Read more… …Read less
CHEST
HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up chest HYPERTROPHY workout week 1
WEEK 2handstand push-up chest strength HYPERTROPHY workout WEEK 2
WEEK 3handstand push-up training chest HYPERTROPHY week 3
WEEK 4handstand push-up chest HYPERTROPHY week 4
     

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle hypertrophy (size & growth).
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISES

MULTIPLE SETS

REST TIME

After Finishing Each Set

0 — 60 seconds

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE ***2 s0 s2 s
CORE EXERCISE3 s2 s1 s

EXAMPLE EXERCISE ROUTINE

    Smith Machine Incline Bench Press
  • 3 Sets; 12 Reps/Set
  • You will perform 12 reps of a Smith Machine Incline Bench Press.

    For each repetition, you will take 2 seconds to lower the bar to the bottom position (eccentric muscle contraction), no pause at the bottom (isometric muscle contraction), and another 2 seconds to push the bar back up (concentric muscle contraction). Rest 60 seconds or less, then repeat the exercise.

     
RESISTANCE TRAINING
BEGINNER

NUMBER OF CHEST EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #2

12

12

12

12

10

10

10

10

INTENSITY

( __% × 1RM )

75%75%80%80%
RESISTANCE TRAINING
INTERMEDIATE

NUMBER OF CHEST EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3345
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

12

12

12

12

10

10

10

10

8

8

8

8

6

6

6

6

INTENSITY

( __% × 1RM )

75%80%80%85%
RESISTANCE TRAINING
ADVANCED

NUMBER OF CHEST EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3455
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

12

12

12

12

12

12

10

10

10

10

10

10

6

6

6

6

6

6

6

6

6

6

6

6

INTENSITY

( __% × 1RM )

75%80%85%85%

EXAMPLE WEEK 1

HYPERTROPHY WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE | MULTIPLE SETS

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 131275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 231275%2/0/20-60 s

INTERMEDIATE

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 131275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 231275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 331275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 431275%2/0/20-60 s

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 131275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 231275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 331275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 431275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 531275%2/0/20-60 s
SUPERSET CHEST WORKOUT AT HOME 631275%2/0/20-60 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Bent Knee Hip Raise1—48—12n/a3/2/10-60 s
Partner Planks with Alternating High Fives1—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
Jog / Run Indoors10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

Max Strength Training
  • This phase of training will help to increase the maximum amount of force your body can exert. There will be more sets, but less reps per set using much heavier weights.
Read more… …Read less
CHEST
MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up CHEST MAX STRENGTH WEEK 1 WORKOUT 2
WEEK 2handstand push-up CHEST MAX STRENGTH WEEK 2 WORKOUT 2
WEEK 3handstand push-up CHEST MAX STRENGTH WEEK 3 WORKOUT 2
WEEK 4handstand push-up CHEST MAX STRENGTH WEEK 4 WORKOUT 2
     

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle max strength.
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME

After Finishing Each Exercise

3-5 minutes

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE ****XXX
CORE EXERCISE1 s1 s1 s

EXAMPLE EXERCISE ROUTINE

    Incline Bench Press
  • 4 Sets; 5 Reps/Set
  • You will perform 5 reps of a Inline Bench Press as fast as possible while maintaining control; there is no pause at any of the points during the movement. Rest 3-5 minutes, then repeat the exercise.
NOTE: X = Perform each repetition as fast as possible while maintaining control.
     
RESISTANCE EXERCISE
BEGINNER

NUMBER OF CHEST EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS4455
REPShandstandpushup.com

Exercise #1

Exercise #2

5

5

5

5

4

4

4

4

INTENSITY

( __% × 1RM )

85%85%87%89%
RESISTANCE EXERCISE
INTERMEDIATE

NUMBER OF CHEST EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS4556
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

5

5

5

5

5

5

5

5

4

4

4

4

3

3

3

3

INTENSITY

( __% × 1RM )

85%85%88%91%
RESISTANCE EXERCISE
ADVANCED

NUMBER OF CHEST EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS4566
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

5

5

5

5

5

5

4

4

4

4

4

4

3

3

3

3

3

3

2

2

2

2

2

2

INTENSITY

( __% × 1RM )

85%88%91%94%

EXAMPLE WEEK 1

MAX STRENGTH WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE — MULTIPLE SETS

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 14585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 24585%X/X/X3-5 min

INTERMEDIATE

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 14585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 24585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 34585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 44585%X/X/X3-5 min

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
SUPERSET CHEST WORKOUT AT HOME 14585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 24585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 34585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 44585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 54585%X/X/X3-5 min
SUPERSET CHEST WORKOUT AT HOME 64585%X/X/X3-5 min
PART 3: CORE EXERCISE | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Bent Knee Hip Raise1—48—12n/a1/1/10-60 s
Partner Planks with Alternating High Fives1—48—12n/a1/1/10-60 s
CARDIO
EXERCISEDURATION
Jog / Run Indoors10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

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Power Training

  • This phase of training typically involves compound sets to help improve your explosiveness.  Power workouts will combine a Strength focused exercise (less reps using a heavier weight) with a Power focused exercise (more reps using a lighter weight) for each body part.  During each set, the goal will be to apply the maximum amount of force as fast as possible.  It is based on the idea that Strength + Speed = Power.
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CHEST
POWER TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1 handstand push-up CHEST POWER WEEK 1 WORKOUT 2
WEEK 2 handstand push-up CHEST POWER WEEK 2 WORKOUT 2
WEEK 3 handstand push-up CHEST POWER WEEK 3 WORKOUT 2
WEEK 4 handstand push-up CHEST POWER WEEK 4 WORKOUT 2
DETAILS
  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle power.
TRAINING STYLE COMPOUND SETS
REST TIME After 1st Exercise: 0 s
After 2nd Exercise: 60 s
EXERCISE SPEED DURING ECCENTRIC movement ISOMETRIC CONCENTRIC
MUSCLE ➠ lengthens no change shortens
RESISTANCE EXERCISE
1st EXERCISE ** X X X
2nd EXERCISE ** X X X
CORE EXERCISE X X X
EXAMPLE EXERCISE ROUTINE
    Decline Bench Press + Medicine Ball Chest Pass
  • 3 Sets
  • 1st EXERCISE: 5 reps/set
  • 2nd EXERCISE: 10 reps/set
  • You will perform 5 reps of a decline bench press.

    Perform each repetition as fast as possible while maintaining control.

  • IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 10 reps of a medicine ball chest pass (either with a partner or against a wall).

    Perform each repetition as fast as possible while maintaining control. Rest 60 seconds, and then repeat the compound set.
NOTE: X = Perform each repetition as fast as possible while maintaining control.
RESISTANCE EXERCISE
BEGINNER NUMBER OF CHEST EXERCISES
2
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
COMPOUND SETS 3 3 4 4
REPS handstandpushup.com

Exercise #1

Exercise #4

5

10

5

10

4

10

4

8
INTENSITY
1st Exercise 85% 1RM 85% 89% 91%
2nd Exercise 2% of BW 4% 6% 8%
OR
30% 1RM 35% 40% 45%
RESISTANCE EXERCISE
INTERMEDIATE NUMBER OF CHEST EXERCISES
3 — 4
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
COMPOUND SETS 3 4 4 5
REPS handstandpushup.com

Exercise #1

Exercise #4

5

10

4

10

4

8

3

8

Exercise #2

Exercise #5

5

10

4

10

4

8

3

8
INTENSITY
1st Exercise 85% 1RM 89% 89% 93%
2nd Exercise 2% of BW 4% 6% 8%
OR
30% 1RM 35% 40% 45%
RESISTANCE EXERCISE
ADVANCED NUMBER OF CHEST EXERCISES
4 +
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
COMPOUND SETS 3 4 5 5
REPS handstandpushup.com

Exercise #1

Exercise #4

5

10

4

10

3

8

2

6

Exercise #2

Exercise #5

5

10

4

10

3

8

2

6

Exercise #3

Exercise #6

5

10

4

10

3

8

2

6
INTENSITY
1st Exercise 85% 1RM 89% 93% 95%
2nd Exercise 2% of BW 4% 6% 8%
OR
30% 1RM 35% 40% 45%

EXAMPLE WEEK 1

POWER WORKOUT
GENERAL WARM-UP 10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE Sets Reps Intensity Speed Rest
Standard Push-Up 1-2 12 BW only 4/2/1 60 s
BB Bench Press 1-2 12 50% 1RM 4/2/1 60 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE Sets Reps Intensity Speed Rest
SUPERSET CHEST WORKOUT AT HOME 1 3 5 85% 1RM X/X/X 0 s
SUPERSET CHEST WORKOUT AT HOME 4 10 2% of BW X/X/X 2 min
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE Sets Reps Intensity Speed Rest
SUPERSET CHEST WORKOUT AT HOME 1 3 5 85% 1RM X/X/X 0 s
SUPERSET CHEST WORKOUT AT HOME 4 10 2% of BW X/X/X 2 min
SUPERSET CHEST WORKOUT AT HOME 2 3 5 85% 1RM X/X/X 0 s
SUPERSET CHEST WORKOUT AT HOME 5 10 2% of BW X/X/X 2 min
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE Sets Reps Intensity Speed Rest
SUPERSET CHEST WORKOUT AT HOME 1 3 5 85% 1RM X/X/X 0 s
SUPERSET CHEST WORKOUT AT HOME 4 10 2% of BW X/X/X 2 min
SUPERSET CHEST WORKOUT AT HOME 2 3 5 85% 1RM X/X/X 0 s
SUPERSET CHEST WORKOUT AT HOME 5 10 2% of BW X/X/X 2 min
SUPERSET CHEST WORKOUT AT HOME 3 3 5 85% 1RM X/X/X 0 s
SUPERSET CHEST WORKOUT AT HOME 6 10 2% of BW X/X/X 2 min
PART 3: CORE EXERCISE | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISE Sets Reps Intensity Speed Rest
Bent Knee Hip Raise 1—4 8—12 n/a X/X/X 0-60 s
Partner Supermans with Alternating High Fives 1—4 8—12 n/a X/X/X 0-60 s
CARDIO
EXERCISE DURATION
Jog / Run Indoors 10—20 minutes
COOLDOWN
EXERCISE DURATION
Stretching 10—20 minutes

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“
Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”— Mario Andretti

handstandpushup.com

Handstandpushup.com Handstand Push-Up Full Body Workout Training Goal Torch Fat flex

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VIDEOS

WARM-UP
Dynamic Stretching
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RESISTANCE EXERCISES
  1. Superset Chest Workout At Home 1
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  1. Superset Chest Workout At Home 2
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  1. Superset Chest Workout At Home 3
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  1. Superset Chest Workout At Home 4
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  1. Superset Chest Workout At Home 5
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  1. Superset Chest Workout At Home 6
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CORE
  1. Bent Knee Hip Raise
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  1. Partner Planks with Alternating High Fives
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CARDIO
  1. Jog / Run Indoors
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COOLDOWN
  1. Cooldown Stretching

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“
Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”— Mario Andretti

handstandpushup.com

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