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Member Workout

Zik

37 minutes

Target Areas: Back, Chest

Equipment: Pull Up Bar, Dumbbells, Bench, Stability Ball

Ahmad Zakaria
 		    Added By Ahmad Zakaria
Zik
Tags
Home Gym Workouts Back Workouts Pull Up Bar Workouts Dumbbell Workouts Bench Workouts Exercise Ball Workouts
Description

Day 1 chest & back

Exercises

Set 1: 1 round
Lying Scorpions
Lying Scorpions
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds

Set 2: 3 rounds
Pull-Ups
Pull-Ups
5 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
15 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
15 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Dumbell Back Row
Dumbell Back Row
15 reps
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Prone Cobra
Prone Cobra
15 reps
Pullovers on Ball
Pullovers on Ball
15 reps
Rest
Rest
1 minute

Set 6: 2 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Dumbbell Fly
Dumbbell Fly
15 reps
Rest
Rest
1 minute

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Week Workout
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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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Workout Categories

Featured

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abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

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Cardio

toning

Toning

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Full Body

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