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GYM: Back & Chest + Abs

June 28

Back & Chest + Abs

  1. Pull Ups – max reps – 3 sets
  2. Lat Pull Down – 14,12,10,8,6 reps
  3. Seated Row – 10 reps – 4 sets
  4. Cable Under hand Front Raise – 10 reps each arm – 4 sets


  1. Bench Press – 12,12,10,10 reps

Superset with

  1. Chest Flies – 12 reps – 4 sets


  1. Bent Over Row – 12 reps – 4 sets

Superset with

  1. Inverted Pull Up – 12,10,8,6 reps



3 exercises – 30 sec each – 3 rounds

  1. Side, Side, Middle Crunch
  2. Elevated Mountain Climber Variation
  3. Crunch to Leg Extension


Pull Ups 

You can do these body weight, on an assisted pull up machine, or with a band.


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.


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.


Cable Under hand Front Raise 

Set the cable tower up at the bottom with a handle attachment. Stand with your feet about hips width apart face away from the cable with the handle in your hand. Tighten your core and make sure your lower back is not arched. With your palms facing up and your arm straight, bring your arm up and slightly across your body. Slowly bring it back down your side and repeat on the other side.


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.


Bent Over Row

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding the barbell with an underhand grip, both your palms facing away from you. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the barbell up towards your hips and squeeze your shoulder blades together. Return back down very slow and controlled, you lead the barbell don’t let it pull you.


Inverted Pull Up 

You can do this exercise in a squat rack or a smith machine. Set the bar up high enough that you have enough space the hang with your legs out and pull your self up. Here we are performing this with our palms facing us. If you find this difficult try bending your knees and bringing your feet up close to you to take some of the weight off.



3 exercises – 30 sec each – 3 rounds

  1. Side, Side, Middle Crunch
  2. Elevated Mountain Climber Variation
  3. Crunch to Leg Extension


June 28
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