Chest & Back

Moderate Duration 17 minutes

Target Areas: Back

Equipment: Pull Up Bar, Barbell, Bench, Dumbbell

Added By Lucas Martinez

Chest and Back... Flying squirrel

Exercises

Set 1: 1 round

10 reps

20 seconds

10 reps

20 seconds

10 reps

1 minute

Weights: Moderate

Barbell Bench Press

10 reps

Rest

20 seconds

Weights: Moderate

Barbell Bench Press

10 reps

Rest

20 seconds

Weights: Moderate

Barbell Bench Press

10 reps

Rest

1 minute

Neutral Grip Pull Ups

6 reps

Rest

15 seconds

Neutral Grip Pull Ups

6 reps

Rest

15 seconds

Neutral Grip Pull Ups

6 reps

Rest

1 minute

Weights: Moderate

Kneeling Left Arm Rows

15 reps

Weights: Moderate

Kneeling Right Arm Rows

15 reps

Weights: Moderate

Kneeling Left Arm Rows

15 reps

Rest

20 seconds

Weights: Moderate

Kneeling Right Arm Rows

15 reps

Weights: Moderate

Kneeling Left Arm Rows

15 reps

Weights: Moderate

Kneeling Right Arm Rows

15 reps

Rest

1 minute

Weights: Moderate

Bench Dumbbell Fly

12 reps

Rest

20 seconds

Weights: Moderate

Bench Dumbbell Fly

12 reps

Rest

20 seconds

Weights: Moderate

Bench Dumbbell Fly

12 reps

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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.