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Chest flys (lay on mat with knees bent and close to glutes, raise hips into bridge and hold isometrically while doing chest flys) (18# DBs).Underhand row (bent over double arm row with palms facing forward) (20# DBs).Narrow & wide press (alternate a normal chest press with a tricep press) (18# DBs).The weights listed below are what I used. Heather is using 5, 10, 15 and 20 pound dumbbells. During the recoveries Heather previews the next exercise.Ĭhest & Back Workout is 40:45 minutes 3 minute warm up and 2:30 minute stretch. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. All of the exercises are all done interval style: 40 seconds of work followed by 10 seconds of recovery. It was much easier than this workout but still did a nice job of finishing off my back. Since this workout is only 40 minutes, I used a body weight back finisher to round out my morning workout.
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The short rest periods make this workout pretty metabolic. You do each weighted strength exercise for 3 sets then you do one body weight exercise for the same muscle group (so 3 weighted back exercises followed by one body weight back exercise then you do 3 weighted chest exercises followed by one body weight chest exercise). 10 seconds felt like nothing to me this morning! So you will note below that I was dropping to lighter dumbbells by the 3rd set of some of the exercises because my arm were burning out.
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The real killer of this workout is the fact you only get 10 seconds of rest between exercises. This was intense! Though the focus of this workout is chest and back, your entire upper body is getting well worked–especially your shoulders. Chest & Back Workout is Day 3 in Heather Robertson‘s Fierce 14 program.