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HOME: 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. Chest Press – 14,12,10,8,6 reps

Superset with

  1. Chest Flies – 10 reps – 5 sets


  1. Seated Band Row – 14,12,10,8,6 reps each arm
  2. Band Pull Aparts– 10 reps – 4 sets
  3. Elevated Wide Pushup – 10 reps – 4 sets


Quick HIIT

3 exercises – perform each for 40 sec with a 20 sec rest in between – 3 rounds

  1. Reverse Lunge Kick
  2. Plank Leg Raise
  3. Frog Jump Squats


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.


Chest Press

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


Chest Flies 

Position yourself lying on your back 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.


Seated Band Row

Position yourself seated with both your legs straight out in front of you. Place one end of a band around your foot and the other end in your hand. Keeping your chest up, pull the band straight back along your side with your elbow tucked in close. Hold the band back for a second and focus on squeezing your lat. Slowly straighten your arm back to the starting position and repeat.


Band Pull Aparts

Stand with your feet about hips width apart and keep your core tight. With a long band keep your arms straight and pull the band apart at shoulder height. As you pull the band squeeze your shoulder blades together and pull apart so your arms are straight out to your side.


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.


Quick HIIT

3 exercises – perform each for 40 sec with a 20 sec rest in between – 3 rounds

Reverse Lunge Kick


Plank Leg Raise


Frog Jump Squats


August 5
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