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Summer Sculpt: The Ultimate Chest and Abs Gym Workout
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Summer Sculpt: The Ultimate Chest and Abs Gym Workout

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!

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