Hardcore Chest and Back #2


Intermediate Level of Difficulty (60+ minute workout)

This is an intermediate work-out that targets the chest and back in a series of challenging supersets.

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Exercise

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 4 times.

Picture of a male doing Barbell Bent Over Row Exercise

Barbell Bent Over Row

The barbell bent over row is an intermediate back exercise. This is an excellent compound exercise that builds strength in the mid and lower back.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Bench Press Exercise

Bench Press

The bench press is a beginner upper body exercise. This is a great compound chest exercise that is suitable for any fitness level.

Do 10 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Single Arm Seated Row Exercise

Single Arm Seated Row

The one arm seated row is a beginner back exercise. This exercise targets the mid and upper back.

Do 12 reps on each side
LEARN EXERCISE
Picture of a female doing Stability Ball One Arm Chest Press Exercise

Stability Ball One Arm Chest Press

The one arm chest press is an excellent exercise that builds not only chest strength but core strength as well. It uses the stability ball to add another element of instability to make this a very challenging exercise.

Do 12 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Straight Arm Pull Down Exercise

Straight Arm Pull Down

The straght arm pull down is a beginner back exercise. This exercise is suitable for all fitness levels and really isolates the lats.

Do 15 reps
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Picture of a male doing Cable Chest Fly Exercise

Cable Chest Fly

The cable chest fly is a beginner upper body exercise. This exercise targets the chest and anterior deltoids.

Do 15 reps
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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Stability Ball Push-Ups Exercise

Stability Ball Push-Ups

The stability ball push up is an intermediate upper body exercise that works many different muscle groups including the chest, arms and core. It also requires a great amount of balance and strength to maintain form and stability throughout the exercise.

Do 20 reps
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Picture of a male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 20 reps on each side
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Picture of a female doing Side Plank Hip Raise Exercise

Side Plank Hip Raise

The side plank hip raise is a beginner core exercise. This exercise strengthens the muscles of the core with most of the body weight placed on the underside obliques.

Do 15 reps on each side
LEARN EXERCISE