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Back and Chest MondayCreated by EchoExpedition
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Workout Programs → Back and Chest Monday
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Summary
1 Workout / 22 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Basic back and chest workout for Monday. Not all of the these exercises are performed, but done in a triad superset format.
Workouts
Back and Chest
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Chest Press - Machine 4 sets: 10 reps, 10 reps, 10 reps, 0 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Bench Press - Barbell, Flat 4 sets: 10 reps, 10 reps, 10 reps, 0 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Barbell, Declined 4 sets: 10 reps, 10 reps, 10 reps, 0 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Flyes - Dumbbell, Inclined Bench 4 sets: 10 reps, 10 reps, 10 reps, 0 reps Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com |
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Butterfly 4 sets: 10 reps, 10 reps, 10 reps, 0 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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Cable Crossover 4 sets: 10 reps, 10 reps, 10 reps, 0 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Lat Pulldowns - Close-Grip 4 sets: 10 reps, 10 reps, 10 reps, 0 reps Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until i... |
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Seated Cable Rows 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Lat Pull Down Machine 4 sets: 10 reps, 10 reps, 10 reps, 10 reps |
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Cable rows Machine 4 sets: 10 reps, 10 reps, 10 reps, 0 reps |
| There are other exercises for this workout, view them in the workout detail | |
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