Perfect workout to get in right before a flight! Feeling pumped and exhausted!! 🙌🏼

John Paul

The Workout 👇🏼 
1️⃣ Lat pull-down 👉🏼3x15
2️⃣ Banded Push up👉🏼3x20

3️⃣ Bent over row 👉🏼3x15
4️⃣ Decline Iso press 👉🏼3x24

5️⃣ Cable fly 👉🏼3x20
6️⃣ Single arm cable row 👉🏼3x15

7️⃣ Flat machine press 👉🏼3x20
8️⃣ Hypertension 👉🏼3x15

Walkouts

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

Warm up

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

Superset 1

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Decline Isolateral Chest press

Superset 2

Seated Cable Chest Fly

Half kneeling single arm row

Superset 3

- Raise and lower your upper body engaging your lower back and glutes

Chest & Back (High Volume) 12/15/22

Community

More workouts from Brett Lundeen