Today’s workout focuses on chest, back, and glutes. We’ve selected five exercises to perform four times through. Each of the sets contains one or two exercises to get your heart rate going. The heart muscle is one of the most important muscles to remember when strength training. Increasing your heart rate in between exercises can improve the amount of time it takes you to recover from each set, which increases your overall efficiency within a given workout.

Check out our five and four workout below!

  • Focus: Chest, Back, Core, Shoulders, and Glutes
  • Time: 45 minutes
  • Warm Up: Five minutes of cardio

Set 1

4 Sets

Downward Trunk Rotation, Mountain Climbers, Cable Flies, Step Ups, Lateral Pull Downs

Downward Trunk Rotation

  • Equipment: Pulley Machine
  • Reps: 15 per side, per set
  • Weight: Start with a manageable weight for the first rep; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep the arms straight; rotate the entire body and bend both knees as you lower to the ground; keep the back knee two inches off the ground with each rotation

Mountain Climbers

  • Reps: 50 per set
  • Tips & Tricks: Start in plank position; keep arms in line with the chest as you rapidly bring your knees forward one at a time

Cable Flies

  • Equipment: Pulley Machine
  • Reps: 20 per set
  • Weight: Start at 30 lbs. or more; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Focus on the chest muscles and keeping the arms straight as you slowly pull them apart and together

Step UpsSkinnyFat616x437-616x400

  • Equipment: Bench (or stair)
  • Reps: 20 per side
  • Weight: 10, 15, 20, 25
  • Tips & Tricks: Focus on the glute muscle; do not lock the knees as you step up one leg at a time

Lateral Pulldown  

  • Equipment Seated Pulley Machine
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral back muscles as you pull down

Set 2

4 Sets

Ab Roll Ups, Chest Press, Rainbow Ball Slams, One Arm Row, High Knees

Ab Roll Ups

  • Equipment: Incline Bench
  • Reps: 20 per set
  • Tips & Tricks: Extend arms above head and grab on to the bench as you pull both knees to your chest and straighten; be careful not to rest legs on the ground in between roll ups

Vertical Chest Press

  • Equipment: Bench; Dumbbells
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs after each set
  • Tips & Tricks: Isolate the inner pectoral muscles as you pull your arms to center

 

Rainbow Ball Slams

  • Equipment: Medicine Ball
  • Reps: 15 per side
  • Weight: 10, 12 or 15 pound ball
  • Tips & Tricks: Face forward; bring the ball up and over the head as if you’re following the curve of a rainbow before throwing the ball down on each side of your body

One Arm Row

  • Equipment Dumbbells
  • Reps: 20 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Stand in a lunge position with a slight bend in each knee; rest alternating elbow on knee; focus on the back muscles as you pull

High Knees

  • Reps: 50 per set
  • Tips & Tricks: Keep back straight; focus on bringing the knees to the chest one at a time as rapidly as possible

That’s it for today’s workout! Want to get access to more workouts like this? How about over 6,000 workouts? Book an appointment with Body By Fadi today and discover what all the program has to offer.