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Rehab and Redemption: Matt Childs’ Incredible Fitness Journey

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  • 60 min.

  • 10

  • Yes

Routine

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Chest and Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Barbell Bench Press

Equipment
Barbell, Bench
Sets
7
Reps
*
Rest
45 sec.
*Rep scheme: 12,10,6,6,8,10,12. Superset with 1B
Exercise 2 of 10

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
15,12,10,8
Rest
45 sec.
Equipment
Barbell, Bench
Sets
4
Reps
8,6,8,10
Rest
45 sec.
Superset with 2B
Equipment
Bench
Sets
4
Reps
6,8,10,12
Rest
45 sec.
Superset with 3B
Exercise 7 of 10

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
10
Rest
45 sec.
Superset with 4B
Exercise 9 of 10

Cable Flye

Equipment
Sets
4
Reps
12-15
Rest
45 sec.
How to
Superset with 5B
Exercise 10 of 10

Rehab and Redemption: Matt Childs’ Incredible Fitness Journey

Equipment
Sets
4
Reps
12-15
Rest
45 sec.
*Exercise should be one-arm cable pulldown.
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