AFD B Shift Workouts: Day 3 -Chest & Back

There are a lot of videos in this one... so I've put a hyperlink in the text of the exercise, and then listed the videos at the end you might be more likely to need a refresher on. This might seem like a lot to begin with, but watch it once and you'll have it mastered by your second time through.

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

The first 2 groups have three exercises, the last 2 groups only have two.

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}

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

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

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]

Flat DB Flys 3 sets x 15 reps