Charming Chizzled Chest

Hello my fellow exercise friends! Welcome to the first week of December! So here is the plan. November, we went mostly heavy. It ruled. December, we are going to do mostly home workouts. I know this time of the year gets nuts for everyone, so I think we will do best putting on insane at home workouts with body weight, dumbbells and bands. Taking this month to work more on our endurance. Plus, this month out of the gym, will have us so fired up to return strong in January, that I am guaranteeing the promise that all of our Olympic lifts (bench, squat, deadlift) will all go up.

1. Body Weight Dips: 4 sets (10-15 for each)

2. Fly to Press: 4 sets (10 for each) - do a press, then a fly and that counts as 1 rep.

3. Decline Push-ups: 4 sets (10 for each) - if too easy, throw a clap in there

4. Monkey Push-ups: 3 sets (10 for each) - side to side

5. Band Fly's: 3 sets (12 each) - flys with the band behind you

6A. Bar Dips: 3 sets (10 each)
6B. Diamond Push-ups: 3 sets (10 each)

7A. Band Tricep Kick-backs: 3 sets (8 each for each arm)
7B. Walking Push-ups: 3 sets (10 each) - 5 to the left, 5 to the right

8. Fly to Press: 2 sets (20 for each)

9. Body Weight Dips: 2 sets (each till failure)

Chizzle that chest!