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Moderate Workout

Chest And Back

Moderate   37 minutes

Target Areas: Shoulders, Back

Equipment: Wall, Barbell, Bench, Stability Ball, Dumbbells, Full Gym - Other, Cable Pulley Machine, Strength Machine

Neale Davis
 		    Added by Personal Trainer Neale Davis
Chest And Back
Tags
Full Gym Workouts Shoulder Workouts Wall Workouts Barbell Workouts Bench Workouts Exercise Ball Workouts Dumbbell Workouts Other Gym Equipment Workouts Cable Pulley Machine Workouts Strength Machine Workouts

Exercises

Set 1: 3 rounds
Chest Stretch
Chest Stretch
15 seconds
Chest Stretch
Chest Stretch
15 seconds
90 Lat Stretch
90 Lat Stretch
15 seconds
Transition
Transition
10 seconds
Barbell Bench Press
Weights: Moderate
Effort: Moderate
Barbell Bench Press
30 seconds
Transition
Transition
10 seconds
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
30 seconds
Transition
Transition
10 seconds
One Arm Dumbbell Rows
One Arm Dumbbell Rows
30 seconds
Transition
Transition
5 seconds
One Arm Dumbbell Rows
One Arm Dumbbell Rows
30 seconds
Transition
Transition
20 seconds
Standing Cable Flyes
Standing Cable Flyes
30 seconds
Transition
Transition
10 seconds
Face Pulls
Face Pulls
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Chest Stretch
Chest Stretch
15 seconds
Chest Stretch
Chest Stretch
15 seconds
90 Lat Stretch
90 Lat Stretch
15 seconds
Transition
Transition
10 seconds
Incline Dumbbell Bench Press
Weights: Heavy
Effort: Moderate
Incline Dumbbell Bench Press
30 seconds
Transition
Transition
20 seconds
Dumbbell Decline Chest Press
Dumbbell Decline Chest Press
30 seconds
Transition
Transition
20 seconds
Cable Lat Pull Down
30 seconds
Transition
Transition
20 seconds
Pec Dec Flyes
Pec Dec Flyes
30 seconds
Transition
Transition
20 seconds
Closed Grip Lat Pull-downs
30 seconds
Transition
Transition
20 seconds
Reverse Flyes
Reverse Flyes
30 seconds
Transition
Transition
20 seconds
Supermans
Supermans
30 seconds
Rest
Rest
30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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