Back & Chest

Exercise 1

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 2

Dumbbell Row

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

Exercise 3

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

Exercise 4

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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2 Sets

24 Reps

Exercise 5

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Cable Bent Over Row

Equipment: Cable, Full Gym

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2 Sets

24 Reps

Exercise 9

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

24 Reps

Exercise 10

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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2 Sets

24 Reps

Exercise 11

Cable Twisting Standing High Row

Equipment: Cable, Full Gym, Resistance Band

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2 Sets

24 Reps

Exercise 12

Band Alternating Lat Pulldown

Equipment: Full Gym, Resistance Band

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2 Sets

24 Reps

Exercise 13

Standing side bend

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

24 Reps

Exercise 15

Pec Deck Fly

Equipment: Full Gym, Machine

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2 Sets

24 Reps

Exercise 16

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

24 Reps

Exercise 17

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

24 Reps

Exercise 18

Inner Chest Press Machine

Equipment: Full Gym, Machine

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2 Sets

24 Reps

Exercise 19

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Equipment: Dumbbells, Full Gym

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Dumbbell Straight Arm Pullover (knees at 90 degrees)

2 Sets

24 Reps

Exercise 20

Reverse Dips

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

24 Reps

Exercise 21

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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2 Sets

24 Reps

Rowing Machine

Dumbbell Row

Bent Over Dumbbell Row

Half Kneeling Lat Pulldown

Across Chest Shoulder Stretch

Standing Reach Up Back rotation Stretch

Shoulder Stretch Behind Back

Cable Bent Over Row

Standing Side Bend Stretch

EZ-Bar Bent Arm Pullover

Cable Twisting Standing High Row

Band Alternating Lat Pulldown

Standing side bend

Arm Scissors

Pec Deck Fly

Dumbbell Fly

Dumbbell Bench Press

Inner Chest Press Machine

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Reverse Dips

Dragon Flag

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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