Chest & Back Workout with a Little Core

Chest & Back Workout with a Little Core

TRX • Dumbbells • Body Weight

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the workout

WARM-UP // 1 SET
1. EGOSCUE exercises 1-3
2. Warmup TRX rows – 12reps (easy, back activation)
3. Warm-up push-ups – 12reps (easy, chest activation)

CIRCUIT 1 // 2-3 SETS
1. TRX rows (neutral grip) – 12reps
2. Push-ups (transition to knees or easier version) – 12reps
3. Side rotations – 12reps/side

CIRCUIT 2 // 2-3 SETS
1. DB rows (pronated grip) – 20reps (drop-set)
2. DB chest press – 20reps (drop-set)
3. Military “up down planks” – 12reps (6/side)

CIRCUIT 3 // 2-3 SETS
1. Horizontal band pulls – 12reps
2. Banded horizontal single arm tricep extensions – 12reps/arm
3. Banded hammer curls – 21s (7reps per range (bottom to middle >> middle to top >> full range)

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