Chest Back

Intense Duration 20 minutes

Target Areas: Shoulders, Chest

Equipment: Barbell, Bench, Dumbbells

Added By Darrell Mitchell

50% of max 6 sets 12x

Exercises

Set 1: 1 round

Bench Press

15 seconds

Rest

15 seconds

Bench Press

15 seconds

Rest

15 seconds

Bench Press

15 seconds

Rest

15 seconds

Bench Press

15 seconds

Rest

15 seconds

Bench Press

15 seconds

rest

15 seconds

Bench Press

15 seconds

Rest

3 minutes

Bent Over Rows

15 seconds

Rest

15 seconds

Bent Over Rows

15 seconds

Rest

15 seconds

Bent Over Rows

15 seconds

Rest

15 seconds

Bent Over Rows

15 seconds

Rest

15 seconds

Bent Over Rows

15 seconds

Rest

15 seconds

Bent Over Rows

15 seconds

Rest

3 minutes

Dumbbell Fly

15 seconds

Rest

15 seconds

Dumbbell Fly

15 seconds

Rest

15 seconds

Dumbbell Fly

20 seconds

Rest

20 seconds

Dumbbell Fly

20 seconds

Rest

20 seconds

Dumbbell Fly

15 seconds

Rest

15 seconds

Dumbbell Fly

15 seconds

Rest

3 minutes

Reverse Dumbbell fly

15 seconds

Rest

15 seconds

Reverse Dumbbell Back Fly

15 seconds

Rest

15 seconds

Reverse Dumbbell Back Fly

15 seconds

Rest

15 seconds

Reverse Dumbbell Back Fly

15 seconds

Rest

15 seconds

Reverse Dumbbell Back Fly

15 seconds

Rest

15 seconds

Reverse Dumbbell Back Fly

15 seconds

finish

5 seconds

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Top Choice for this 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.