Chest & Back -Aug 29

Chest & Back

Each pair is a superset.
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

• Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)

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Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps
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One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
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Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 15 reps
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ABS:

Tabata ABS (not Waldo's version, the real one)


Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches


ONLY ONE!


Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)


Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts


Follow the same Tabata regime as you did with the first Tabata.


Total of 8 minutes on abs... way to go!

Here are the video references: (note the next button, they are all in one playlist)==================================================