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GYM: Back & Chest + Cardio

August 5

Back & Chest + Cardio

  1. Single Arm Bent Over Row – 14,12,10,8,6 reps each arm

Superset with

  1. Reverse Flies – 10 reps -4 sets


  1. Bench Press – 14,12,10,8,6 reps

Superset with

  1. Chest Flies – 10 reps – 5 sets


  1. Lat Pull Down – 14,12,10,8,6 reps
  2. Wide Grip Push Down – 10 reps – 4 sets
  3. Seated Row – 10 reps – 4 sets
  4. Elevated Wide Pushup – 10 reps – 4 sets


Cardio – 10 min Treadmill Running

Starting at a slower speed, go up .5 speed every 2 min

Ex. Starting at speed 6

@ 2 min – 6.5

@ 4 min – 7

@ 6 min – 7.5

@ 8 min – 8


Single Arm Bent Over Row

Focusing on one side at a time here, position one hand and one knee on a bench with the opposite leg on the ground and dumbbell in the other hand. Making sure your back is straight and not arched pull the dumbbell up and slightly back towards your hips.


Reverse Flies 

Stand with your feet together, knees slightly bent and a dumbbell in each hand. Bend your torso over about 45 degrees and a slight bend in your elbows. Bring them out to your sides even with your shoulders then slowly back down and repeat. Make sure to keep your head facing down, if your lift you head up it will cause your lower back to arch and we want to maintain a neutral spine.


Bench Press

Start by laying flat on your back on the bench. Your feet should be flat on the ground and your hips should never leave the bench. Reach up and grab the bar right outside your shoulder width with your palms right under the bar. Slowly lower the bar down towards your chest with your elbows about a 45 degree angle from your torso. Keep your core tight throughout the movement and don’t let your lower back arch too much.


Chest Flies 

Position yourself lying on a bench with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position and repeat. Your wrists need to be locked in and your palms should be facing each other the whole.


Lat Pull Down 

Adujust the pad so its right above your knees, you may have to lower or raise it. Position yourself so you are pressing your legs, right above your knee against the pad to help hold your body in place. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. You can lean slightly back, but resist the temptation to lean too far back to aid the movement. Make sure you are bringing the bar all they way back up to get the full range of motion.


Wide Grip Push Down 

Set the cable up above your head with a long bar attachment. Position yourself a few steps back from the machine with your feet about hips width apart. Bend over about 45 degrees with a slight bend in your knees, make sure your head is striaght down with your chin tucked to your chest. Picking your head up will cause your lower back to arch, we want to keep the back as straight as possible. Set your hands in a wide position on the bar and bring the bar straight down towards your waist. Let the bar come back up to about head level to get the full range of motion in each rep.


Seated Row 

Get seated with your feet flat on the panels and the close grip handles attachment on. Make sure your shoulders are set back so the weight is not pulling your shoulders forward, they should remain in aline with your chest. Lean your torso forward to get a good stretch then lean back until your torso is straight up while pulling your hands towards your abs.The next rep you will just be using your arms and not leaning your torso forward. Then the next you will lean forward and repeat. Make sure you are squeezing your shoulder blades together as you row back to really target your middle and upper back muscles.


Elevated Wide Pushup 

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.


August 5
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