Chest and Abs

Chest Push/Pull Routine

  • Plank with 20lb dumbbell pull ups, each side
  • Bent over single arm row, 35lbs, each side
  • Freemotion, arm low and in, not sure of weight, turn and pull, each side
  • At cables, using long pull down bar, seated on floor, feat at wall of machine, in  vsit, pulled 120-140lbs
  • At cage, upright row with 45lb bar into overhead lift


  • Single leg planks, each side
  • Side planks
  • Leg raises

15minutes cardio, elliptical 10/1/5/1


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