Hardcore Chest and Back


Advanced Level of Difficulty (60+ minute workout)

This is an intermedaite chest and back work-out. This work-out is perfect for individuals looking to add a push/pull work-out into their weekly routine. It is also a very good work-out to add if you are looking to gain strength and size.

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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 Dumbbell Deadlift Exercise

Dumbbell Deadlift

The dumbbell deadlift is a beginner lower body exercise that targets the glutes and hamstrings.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

Do this for 1 minute
LEARN EXERCISE

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 Seated Row Exercise

Seated Row

The seated row is a beginner back exercise. This exercise builds and strengthens the muscles of the mid and upper back.

Do 10-12 reps
LEARN EXERCISE
Picture of a male doing Stability Ball Dumbbell Press Exercise

Stability Ball Dumbbell Press

The dumbbell chest press is an intermediate chest exercise. The exercise uses the stability ball to increase the level of difficulty and the dumbbells to allow the arms to work independantly from one another. Both of these elements help to enage and challenge the core.

Do 10-12 reps
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 female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 10-12 reps
LEARN EXERCISE
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 10-12 reps
LEARN EXERCISE
Picture of a male doing Cable Woodchop Exercise

Cable Woodchop

The cable woodchop is an excellent core exercise that also engages muscles in the back, shoulders and legs. This exercise can be done by beginners or advanced athletes and would be a great addition to any program.

Do 15 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 Single Arm Squat Row Exercise

Single Arm Squat Row

The single arm row is a beginner compound exercise that targets the legs and shoulders.

Do 10-12 reps on each side
LEARN EXERCISE
Picture of a male doing Double Bosu Push-Ups Exercise

Double Bosu Push-Ups

The double Bosu push-up is an intermediate upper body exercise. This exercise requires a great deal of core strength and shoulder only be attempted by intermediate to advanced fitness levels.

Do 15-20 reps
LEARN EXERCISE
Picture of a male doing Leg Drop Crunch w/ Stability Ball Exercise

Leg Drop Crunch w/ Stability Ball

The leg drop crunch with the stability ball is an intermediate core exercise. This exercise requires a great deal of upper amd lower abdominal strength using the stability ball to increase the level of resistance and difficulty.

Do 15-20 reps
LEARN EXERCISE