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GYM: Back & Chest + Cardio

March 15

Back & Chest + Cardio

  1. Pull Ups – until failure – 3 sets
  2. Seated Row – 12,12,10,10 reps
  3. Chest Press – 12,12,10,10 reps
  4. Lat Pull Down – 10 reps – 4 sets

  1. Chest Flies – 10 reps – 4 sets

Superset with

  1. Reverse Flies – 10 reps – 4 sets

  1. Push Ups – until failure – 2 sets



20 min stairs – go up 1 speed at 10 min


Pull Ups

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


Seated Row 


Chest Press

Lay flat on a bench with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you feel a good stretch keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.


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.

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.


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.

Push Ups 


March 15
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