Creating a fitness-oriented workout targeting abs and chest muscles for a summer body involves a mix of resistance training, core exercises, and cardiovascular workouts. This routine can be done in the gym and is suitable for all genders. The focus will be on hypertrophy (muscle growth), strength, and fat loss to reveal defined muscles.
Week Schedule
- Day 1: Chest & Abs
- Day 2: Rest or Active Recovery (light cardio, stretching)
- Day 3: Chest & Abs
- Day 4: Rest or Active Recovery
- Day 5: Chest & Abs
- Day 6: Full-body workout & Cardio
- Day 7: Rest
Chest & Abs Workout Routine
Chest - Barbell Bench Press
Sets: 4 / Reps: 8-12 / Rest: 60-90 seconds
Chest - Incline Dumbbell Press
Sets: 3 / Reps: 10-12 / Rest: 60-90 seconds
Chest - Push-Ups
Sets: 3 / Reps: To Failure / Rest: 60 seconds
Abs - Hanging Leg Raises
Sets: 3 / Reps: 12-15 / Rest: 60 seconds
Abs - Russian Twists
Sets: 3 / Reps: 20 (10 per side) / Rest: 60 seconds
Abs – Plank
Sets: 3 / Duration: 60 seconds / Rest: 60 seconds
Full Body Workout Routine
Full Body Workout – Deadlifts
Sets: 3 / Reps: 10-12 / Rest: 90 seconds
Full Body Workout - Pull-Ups or Lat Pulldowns
Sets: 3 / Reps: 10-12 / Rest: 60-90 seconds
Full Body Workout - Cardio
Duration: 20-30 minutes / Type: High-Intensity Interval Training (HIIT) or steady-state cardio
Full Body Workout - Shoulder Press
Sets: 3 / Reps: 10-12 / Rest: 60-90 seconds
Additional Tips
- Warm-up: Always start with a 5–10-minute warm-up, including stretches and light cardio.
- Cooldown: End each workout with stretching to improve flexibility and aid recovery.
- Nutrition: Ensure a balanced diet with adequate protein intake (around 1.6-2.2 grams per kg of body weight), complex carbs, and healthy fats. Stay hydrated.
- Consistency: Stick to the routine and progressively increase weights or intensity as your strength improves.
- Rest: Ensure you get enough rest and recovery to allow muscles to repair and grow.
By following this workout routine, focusing on proper form, and maintaining a healthy diet, you can achieve a well-defined chest and abs in time for summer.
Please keep your eyes peeled, as we will be posting a full legs and glutes workout this week to pair with your abs and chest workout!