Workout Plans
  • Goal: Burn Fat, Build Muscle, Hypertrophy, Build Strength
  • Skill level: Beginner
  • Duration: 4 weeks
  • Days per week: 3
  • Type: Strength Training
The Body-Reboot Workout Program thumbnail

Day 9 : Chest & Back

Duration 45 min
Exercises 5
Equipment Yes
Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.

Exercise 1

Neutral-Grip Dumbbell Incline Bench Press You'll need: Dumbbells, Bench How to
Neutral-Grip Dumbbell Incline Bench Press thumbnail
4 sets
10 reps
30-60 sec rest
*Superset with the following.

Exercise 2

Incline Dumbbell Flye You'll need: Bench, Dumbbells How to
Incline Dumbbell Flye thumbnail
4 sets
10 reps
30-60 sec rest

Exercise 3

Reverse-Grip Barbell Bentover Row How to
Jeremy Potvin thumbnail
4 sets
10 reps
30-60 sec rest

Exercise 4

Lat Pulldown How to
lat-pulldown thumbnail
4 sets
10 reps
30-60 sec rest

Exercise 5

Reverse Hyperextension
Reverse Hyperextension thumbnail
4 sets
10 reps
30-60 sec rest
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