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!

How to Get a Lifted and Tight Butt for Summer

Dead lifts provide the best rear view ever! My favorite lower body workout is below. Grab some HEAVY weights. If you don’t have weights, use whatever you can for resistance and when all else fails, squeeze those buns into submission! :)

Warm up for 5 minutes by marching in place, light jogging, high knee marching, and half squats.

Preferably have a pair of 10′s, 15′s, and 20′s handy

Perform 1 full circuit using 10 pounds, never setting the weights down or resting between sets:

15 dead lifts

15 wide stance squats

15 Stationary lunges on right leg

15 Stationary lunges on left leg

Rest for 30-60 seconds and repeat with 15′s, then do the same with 20′s

You can repeat the circuit up to 3 times through. Perform this workout 3x per week and pair it with a clean diet to see maximum results.

Make sure you end by stretching the glutes, hamstrings and quads to help prevent low back tension.

Say hello to your Summer BUTT! :)

Keep on living FIT,