Chest and Back

Description

Superset two of the body's largest muscle groups for a lactic acid bath like no other! You'll be fully pumped five minutes into the program, and your muscles will beg for mercy the rest of the way. Your body will learn how to keep it together under duress as you struggle to meet your target number of reps during round two. And if you feel a little queasy after your set, at least you'll know you're not alone.

Exercise Routine

	Standard Push-Up Keep back and abs tight and lower straight down a few inches from floor.Keep back and abs tight and lower straight down a few inches from floor. (less) Routine: Not available
	Wide Front Pull-Up Grasp chin-up bar using wide grip (a few inches wider than shoulder width). Pull body up until chin clears bar, and lower body back down. Be sure arms are fully extended at bottom position. If nece...Grasp chin-up bar using wide grip (a few inches wider than shoulder width). Pull body up until chin clears bar, and lower body back down. Be sure arms are fully extended at bottom position. If necessary, modify with one foot on chair. (less) Routine: Not available
	Military Push-Up Place hands directly beneath shoulders. Keeping arms and elbows tight against sides, perform standard push-up movement.Place hands directly beneath shoulders. Keeping arms and elbows tight against sides, perform standard push-up movement. (less) Routine: Not available
	Reverse Grip Chin-Up Grasp bar with palms facing body. Pull up until chin clears bar. Lower arms to full extension and repeat. If necessary, modify with one foot on chair.Grasp bar with palms facing body. Pull up until chin clears bar. Lower arms to full extension and repeat. If necessary, modify with one foot on chair. (less) Routine: Not available
	Wide Fly Push-Ups Extend hands 3 inches wider on each side than standard push-up position.Extend hands 3 inches wider on each side than standard push-up position. (less) Routine: Not available
	Closed Grip Overhand Pull-Up Palms out, narrow grip. Perform standard pull-up motion. If necessary, modify with one foot on chair.Palms out, narrow grip. Perform standard pull-up motion. If necessary, modify with one foot on chair. (less) Routine: Not available
	Decline Push-Up Feel elevated on chair, step or bench.Feel elevated on chair, step or bench. (less) Routine: Not available
	Heavy Pants With one foot forward and bent knees, bend at waist, keeping back flat. Lift weights from forward foot up to waist, keeping elbows close to sides.With one foot forward and bent knees, bend at waist, keeping back flat. Lift weights from forward foot up to waist, keeping elbows close to sides. (less) Routine: Not available
	Diamond Push-Up From push-up position, bring hands together so thumbs and index fingers touch. Align hands directly below heart. Elbows will flare out during push-up.From push-up position, bring hands together so thumbs and index fingers touch. Align hands directly below heart. Elbows will flare out during push-up. (less) Routine: Not available
	Lawnmower (8 to Max reps) Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side.Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side. (less) Routine: Not available