The entire pectoral muscles, triceps, frontal delts and core will be targeted today!

I love a chest day for so many reasons!

I normally follow with more tricep specific work to really finish the arms!

This workout, I perform the chest press on the floor which I absolutely love!

If you have a bench, absolutely you can perform any of these movements on a raised bench as apposed to the floor.

If you are relatively new to training, floor chest press & flyes can be a great idea as the floor can work at a ‘safety bar’.

If you do progress to a bench, take a little time to gauge the new range of movement available and lower with control into the descent.

We will primarily be using dumbbells throughout this session, however towards the end we will incorporate some bodyweight resistance just to finish off those chest and tricep muscles!

Most of the exercises will be performed for 3 sets in total!

The dumbbells I am using for your reference are 2 x 17.5kg for the chest press, with the remainder of the workout using 2 x 10kg each!

The timer will be on 60 seconds of work per exercise with 30 seconds rest inbetween each set!

17.5kg
CHEST PRESS

10kg
DIAMOND PRESS

FLYES

TRICEP PRESS

SKULLCRUSHERS x 1 DUMBBELL

DIPS (on bars or chair)

FINISHER!

45/15

WIDE PUSH UPS*
REGULAR PUSH UPS*
TRICEP PUSH UPS

• OPTIONAL to use push up bars. These are a great option to add to your home training equipment. Often these are more comfortable on the wrists for many people. Also you are elevated so greater range of movement is also available!

This is aimed at the pectoral muscles and triceps however every muscle in the upper body will be challenged also, even including the biceps!

But it will be the entire chest, the front deals and arms that will be feeling the load!

There is something about chest press that I love! I feel so strong! Even though I’m literally shaking to push that last rep!

You’ll love it!!

Cx

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Useful Links

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5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/Ar6J7ySm2cE
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

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IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
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Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.