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

Set 1: 1 round

Chest Stretch

30 secondi

Upper Back Swimmer Stretches

20 secondi

Lean-Over Hamstring and Back Stretch

20 secondi

Set 2: 3 round

Pesi: Moderato

Renegade Row with Push-up

1 min 30 sec

Pull-Ups

30 secondi

Chin Ups

30 secondi

Set 3: 1 round

Transition

1 min 30 sec

Set 4: 3 round

Pesi: Pesante

Dumbbell Bench Press

1 minuto

Seated Cable Row

1 minuto

Set 5: 1 round

Transition

1 min 30 sec

Set 6: 3 round

Incline Dumbbell Bench Press

1 minuto

Ball Back Extensions

1 minuto

Set 7: 1 round

Transition

1 min 30 sec

Set 8: 3 round

Cable Crossovers

1 minuto

Pesi: Pesante

Dumbbell Shrug

1 minuto

Set 9: 1 round

Rolling Back Stretch

1 minuto

Chest Openers

30 secondi

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