FREE back and chest workout

How about a totally FREE workout each week????

Yeah, I thought that would be helpful.

Take a walk through my training journal with me and learn about exercise sequencing, loading techniques and conditioning to get the body you want :)

Workout of the Day: Chest and Back.

I performed this exact workout yesterday and logged it into my BODYSPACE account this morning. You can click the link to BODYSPACE and view my workout.

Here’s the basic breakdown.

I warmed up with a 1000 meter row (took about 6 mins) on the rowing machine, then I did 4 sets of 20 back extensions and 2 sets of assisted pull ups. Trainer Tip: Warm up the body part you are WORKING! Don’t hop on the treadmill if you’re working upper body.

 

Meaty meaty!!!!! A little #pumpday inspiration from #backandchest today #figure #physique #doit #bodybuilding
The Workout (whole thing, with weight used, is on BODYSPACE)
Underhand barbell row 2x warmup with the bar
4 working sets of 12 reps
Incline DB pec fly 4 sets of 12 reps
Straight arm pull down 4 sets of 12 reps (kind of the theme for the day)
Machine chest press 4 sets of 12 reps
Standing reverse flys 4 sets of 12 reps
Incline DB press 4 sets of 12 reps
High Hammer Lat Pull 4 sets of 12 reps *** if your gym does not have a Hammer strength machine, sub a lat pull down
Trainer Tip: Form is KING when it comes to results of any kind. Pay attention to form THEN add weight. Today’s workout was a bit light for me as I was recovering from a tender rhomboid.
Enjoy the workout and let me know what you think!
Michelle