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GYM: Back & Chest + Cardio

January 27

Back & Chest + Cardio

  1. Pull Ups – Max reps – 4 sets
  2. Single Arm Bent Over Row – 12,12,10,10,8,8 reps each arm
  3. Chest Press – 14,12,10,8,6 reps
  4. Lat Pull Down – 12,12,10,10,8,8 reps each arm
  5. Rope Face Pulls – 12 reps – 4 sets


  1. Chest Flies – 12 reps – 4 sets

Superset with

  1. Reverse Flies – 12 reps – 4 sets


Cardio – 10 min bike intervals

Alternating 30 sec seated, 30 sec standing up


Pull Ups 

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


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.


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.


Rope Face Pulls 

Set the cable tower up slightly above eye level with a rope attachment. Position yourself a few steps away from the cable with your feet about hips with the part and a slight bend in your knees. Get a comfortable grip at the end of the rope and pull it towards your face. Your chest should be up and your elbows should stay at shoulder height throughout the entire movement. When you have the rope fully pulled back squeeze for a second and then slowly let your arms extend back out.


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.


January 27
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