Back Chesty

Moderate Duration 1 h 9 m

Target Areas: Legs

Equipment: Cardio Machine, Dumbbell, Bench, Strength Machine, BOSU, Barbell, Pull Up Bar

Added By Tyler Close

Exercises

Set 1: 1 round

Elliptical

20 minutes

Set 2: 1 round

Weights: Moderate

Dumbbell Bench Press

12 reps

Rest

30 seconds

Weights: Moderate

Dumbbell Bench Press

12 reps

Rest

30 seconds

Weights: Moderate

Dumbbell Bench Press

12 reps

Rest

30 seconds

Set 3: 1 round

Weights: Moderate

Cable Crossovers

10 reps

Rest

30 seconds

Weights: Moderate

Cable Crossovers

10 reps

Rest

30 seconds

Weights: Moderate

Cable Crossovers

10 reps

Rest

30 seconds

Set 4: 1 round

Weights: Moderate

Incline Dumbbell Bench Press

12 reps

Rest

25 seconds

Weights: Moderate

Incline Dumbbell Bench Press

12 reps

Rest

25 seconds

Weights: Moderate

Incline Dumbbell Bench Press

12 reps

Rest

25 seconds

Set 5: 1 round

Push-ups on the BOSU Back

Reps until failure

Rest

20 seconds

Push-ups on the BOSU Back

Reps until failure

Rest

20 seconds

Push-ups on the BOSU Back

Reps until failure

Rest

30 seconds

Set 6: 1 round

Weights: Heavy

Barbell Deadlift

6 reps

Rest

45 seconds

Weights: Heavy

Barbell Deadlift

6 reps

Rest

45 seconds

Weights: Heavy

Barbell Deadlift

6 reps

Rest

45 seconds

Set 7: 1 round

Barbell Reverse Grip Rows

8 reps

Rest

25 seconds

Barbell Reverse Grip Rows

8 reps

Rest

25 seconds

Barbell Reverse Grip Rows

8 reps

25 seconds

12 reps

25 seconds

12 reps

25 seconds

12 reps

25 seconds

Reps until failure

25 seconds

Reps until failure

25 seconds

Reps until failure

25 seconds

Set 8: 1 round

❤️ Vigorous (Zone 3)

Chest Dip

Reps until failure

Rest

15 seconds

❤️ Vigorous (Zone 3)

Chest Dip

Reps until failure

Rest

15 seconds

❤️ Vigorous (Zone 3)

Chest Dip

Reps until failure

Rest

15 seconds

Set 9: 1 round

Incline: Moderate
❤️ Vigorous (Zone 3)

Moderate Cycling

20 minutes

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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.