Chest & Back Day 11

Exercise 1

Treadmill

Equipment: Full Gym, Machine

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10 min Sets

Qny type of cardio Reps

Warmup Rest

Exercise 2

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 3

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 4

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 5

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 6

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Each arm Rest

Exercise 7

High Knee Run

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Reps

Exercise 8

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

12 Reps

Exercise 9

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

Exercise 10

Incline Chest Fly Machine

Equipment: Full Gym, Machine

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3 Sets

12 Reps

Exercise 11

Bent Over Reverse Cable Fly

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

12 Reps

Exercise 12

Shoulder Tap Push-up

Equipment: Full Gym, NO EQUIPMENT

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1 min Sets

Exercise 13

Superman

Equipment: Full Gym, NO EQUIPMENT

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1 min Sets

Exercise 14

High Cable Crossover

Equipment: Cable, Full Gym

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3 Sets

12 Reps

Exercise 15

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

Exercise 16

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

Exercise 17

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

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45s Sets

Standing with dumbells in hand Reps

Exercise 18

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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45s Sets

Exercise 19

Kettlebell Deep Push-Up

Equipment: Full Gym, Kettlebell

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45s Sets

Exercise 20

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Each arm Reps

Cool down Rest

Exercise 21

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Each arm Reps

Cool down Rest

Exercise 22

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Rest

Treadmill

Arm Scissors

Dynamic Chest Stretch

Back Pec Stretch

Bodyweight Military Press

Kneeling Back Rotation

High Knee Run

Bench Press

Barbell Bent Over Row

Incline Chest Fly Machine

Bent Over Reverse Cable Fly

Shoulder Tap Push-up

Superman

High Cable Crossover

Dumbbell Bent Over Reverse Grip Row

Dumbbell Upward Fly

Seated Scapular Retraction Exercise

Dumbbell Pullover

Kettlebell Deep Push-Up

Standing One Arm Chest Stretch

Across Chest Shoulder Stretch

Back Pec Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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