Today was chest day in my 4-day body split workout (Back/Chest/Shoulders/Arms). My workout for each body part changes each time to dupe muscle memory (so the muscles don’t get used to the range of motion and stress), but here’s the routine I did for chest, today.

I’ve included links to the main exercises, so you can see how they’re done.

Warm Up

• 20 minutes – multiple arm and leg stretches, oblique twists, strong man overhead raises, 3 sets x weighted sit ups (30 reps each), yoga stretches

Push ups

5 x supersets – each superset includes:

• Kettle Bell Push Ups x 10 – this time around, one kettlebell resting on floor, two hands in diamond over bell. Works chest and triceps. Haven’t got a kettle bell? Balance on a basket ball (harder), medicine ball, or books. The image above shows what I mean, except using a medicine ball. 
• Incline Push Ups x 10
• Decline Push Ups x 10
• Dips (unweighted) x 10

Slow movements for the exercise, then move quickly to the next.

Flyes

5 x sets – includes:

• Dumb Bell Flyes x 10

Tabata Finisher

• Tabata – 4 minutes – intense and fast – jump lunges, jump squats, push ups, burpies

That was today’s workout. Very enjoyable, in a painful sort of way.

Warning: I’m not your doctor. If you haven’t exercised before, or are out of condition (read: unfit, overweight, etc.), talk to one before attempting strenuous exercise. You have been warned.