Perk Up: Chest + Back Routine

Don't be Intimidated By These Machines.

Don’t be Intimidated By These Machines

Smith Bench

  1. Chest Press, Flat
    1. Reps 8, Sets 5 
  2. Chest Press, Incline
    1. Reps 8, Sets 5 

Move bench to front of system. Grab 20lb weight, or heavy as you can curl.
Remove weights. Place smith bar as low as you can do push-ups. For Pull-ups, place bar about belly button height. Get underneath bar. Do a reverse plank, holding abs up tight, and pull yourself up.

Perform all exercises back to back, quickly as possible.

  • Sets: 5
  • Push-ups, Wide
    • 12
  • Pull-ups, Wide
    • 12 
  • One-Arm DB Chest Press
    • 8, ES
  • Goblet Squats
    • 12
  • Bench or Bar Triceps Dips
    • 8

Cable Machine

  • Sets 3
  • Squat + Neutral Grip Row
    • 12
  • Lat Pull Down
    • 12 
  • Triceps Pull Down
    • 12 
  • Sets 5
  • Lunge + Row, right
  • Lunge + Row, left
  • Lat Pull Down, + 5lbs
    • 8
  • Triceps Pull Down
  • Oblique Turns+HoldReps
    • 8 Each side, Hold last one straight out as long as possible

Fat Burning Finishers*

  • 1-2 Miles, sprints + jogs
  • Dead lift + Belly Button Row
    • 8 reps, 2 sets
  • Barbell Cleans 
  • Reverse Crunch + Hold (Standing Ab/Dips Tower)
  • Straight Leg Hold

*These are high intensity exercises to burn through that last bit of energy you have at the end of a planned workout. You have already emptied your glycogen (sugar) stores, and so these last bit of exercises are using pure fat for energy. They are important if you are looking to get cut, ripped, or lose that extra 5 lbs. And if you have more than 5lbs to lose, you sure will get that fat burning faster and more efficiently with these finishers. FINISH STRONG!  

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