Chest & Back Circuit

Custom chest and back workout I complete once a week. Warmup stretches. Four sets of exercises with 1 back and 1 chest exercise in each. Each of the 4 sets is repeated 3x. Closing stretches. Back exercises engage all four muscle groups, and chest exercises engage all major chest muscles. I usually follow this with a 15m ab workout.

Exercises

Seria 1: 1 runda

Chest Stretch

30 sekundy

Upper Back Swimmer Stretches

20 sekundy

Lean-Over Hamstring and Back Stretch

20 sekundy

Seria 2: 3 rund

Ciężary: Umiarkowany

Renegade Row with Push-up

1 min 30 sek

Pull-Ups

30 sekundy

Chin Ups

30 sekundy

Seria 3: 1 runda

Transition

1 min 30 sek

Seria 4: 3 rund

Ciężary: Ciężki

Dumbbell Bench Press

1 minuta

Seated Cable Row

1 minuta

Seria 5: 1 runda

Transition

1 min 30 sek

Seria 6: 3 rund

Incline Dumbbell Bench Press

1 minuta

Ball Back Extensions

1 minuta

Seria 7: 1 runda

Transition

1 min 30 sek

Seria 8: 3 rund

Cable Crossovers

1 minuta

Ciężary: Ciężki

Dumbbell Shrug

1 minuta

Seria 9: 1 runda

Rolling Back Stretch

1 minuta

Chest Openers

30 sekundy

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