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HOME: Back & Chest + Cardio

January 6

Back & Chest + Cardio

  1. Pull Ups – Max reps (until failure) – 3 sets (if you have a way to do these at home)
  2. Band Pull Aparts – 12 reps – 4 sets
  3. Pullovers – 12 reps – 4 sets


  1. Bent Over Row – 10 reps – 5 sets

Superset with

  1. Chest Press – 10 reps – 5 sets


  1. Chest Flies – 12 reps – 4 sets

Superset with

  1. Reverse Flies – 12 reps – 4 sets


Quick HIIT Cardio

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Pulse Jump Squat
  2. Russian Twist
  3. Plank Up Downs


Pull Ups

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


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.



With one dumbbell in hand get positioned on a bench with just your shoulder blades on the bench and your legs bent holding you up. Keep your core tight and try not to arch your back. Start by holding the end of the dumbbell with both hands above your head, slowly bring the dumbbell back behind you until you feel a good stretch through your chest and bring it back up above your head.


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 a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.


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.


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.


Quick HIIT Cardio

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

Pulse Jump Squat 


Russian Twist 


Plank Up Downs


January 6
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