Chest & Back

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)

 

Narrow Grip Bicep Pullups 2 sets x 10 reps {If you can't do 10 -do the walk of version of this} -or use the bands/pull up assist to complete 10

Wide Grip Overhand Pullups 2 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

Flat DB Chest Press 3 sets x 15 reps

Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 30

Workout Reference Videos:

T-Bar: