Movember 9 -Chest & Back

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}

• Try out the new pull up assist if you have difficulty with the reps.... a video on how to use it is coming to a website near you soon....call me if you are confused about how to make it work for you.

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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 4 sets x 10 reps  ****This is a change.... lifting a higher weight, less reps, but one more set!
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ABS:

Banana Rock -3 x 30
Wide knee sit ups -3 x 40
(alternate as a superset.... really concentrate on minimizing your rest periods this time!)

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