Health Tips: WORKOUT AT HOME: CHEST and BACK

Health Tips: WORKOUT AT HOME: CHEST and BACK

Awesome Tip: WORKOUT AT HOME: CHEST and BACK



Preworkout: 10/15 minutes of any cardio!
1. Single Dumbbell Seated Chest Press/10 Second Squeeze: 5×12!
2. Incline Dumbbell Around The World Fly: 5×12!
3. Incline Alternating Dumbbell Fly: 5×12 – each arm!
4. Incline Alternating Rotation Chest Press: 5×12!
5. Standing Single Arm Cross Body Dumbbell: 5×12 – each arm!
6. Feet Elevated Partial + Full Push Ups: 5×12 total!
7. REAR DELT FLY | 3 Sets | 15 Reps
8. W-RAISE | 3 Sets | 15 Reps
9. CHEST-SUPPORTED FLARED ROW | 3 Sets | 15 Reps
10. SHRUG | 3 Sets | 20 Reps
11. EXPLOSIVE ROW | 3 Sets | 12 Reps
12. RDL | 3 Sets | 12 Reps
13. PULLOVER | 3 Sets | 12 Reps
14. RENEGADE ROW | 3 Sets | 10 Reps/Side
👉 Rest as needed. Move quickly, but don’t rush
👉 If you’re able, pick weights that are appropriate for the rep ranges above.
👉 Aim to finish each set with 2-3 reps left in the tank
👉 Beginners: Do 2 sets of each exercise
🔥 Subscribe to athlete from the video:
Brian DeCosta:
Joe Andrews

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