Fun Chest and Back workout

                In Fit with Chris this week I am going to share my last chest and back workout that I did the other day. After stretching I did a chest warm up with the chest fly machine doing four sets of 20 repetitions (reps). Then I moved to doing incline dumbbell press doing heavy weight for five sets of five reps. When I was doing those reps I made sure to squeeze my chest at the contraction point.

                After incline I moved to flat bench dumbbell press. Doing heavy weight for five sets of five reps also making sure that when I press the dumbbells I try to feel that squeeze at the top. When I finished with those five sets I added a drop set with 10 pound lighter weights. The next thing that I worked on is doing kneeling chest fly’s on the cables and alternating them with pushups. So I would do 10 reps on the cables then move into 10 pushups. I did that two times and then added weight to the cables and continued to do that until I was unable to do the second set of pushups.

 

                I then did four sets of 20 reps of lat pulls with pretty light weight. After the lat pulls I went into doing single arm dumbbell rows alternating each arm and using heavy weight. I did five sets of five to eight reps and then a drop set that the end of those. Then I did Rope Rows doing five sets of 15 to 20 reps making sure to increase the weight the last two sets. And I did a drop set after those five sets to finish it off. The last thing that I did was bent over rows doing four drop sets focusing on form not weight.

 

                That is it for that workout, if you have any comments or want to share workouts that you have done feel free to let me know. Thank you for taking the time to read and keep up with this blog.

Sources: (http://cms.bbcomcdn.com/fun/images/2015/10-best-chest-exercises-for-building-muscle-graphics-pec-deck.jpg)( http://cms.bbcomcdn.com/fun/images/2015/10-best-chest-exercises-for-building-muscle-graphics-incline-dumbbell-press.jpg)( http://nutribody.com/wp-content/uploads/2015/11/THICKEN-UPPER-AND-MIDDLE-BACK-ins1.jpg)( https://i.ytimg.com/vi/DQd8zvURUOI/maxresdefault.jpg)( http://www.obsessyourself.com/wp-content/uploads/2014/02/Single-Arm-DB-row.jpg)( https://www.popworkouts.com/wp-content/uploads/2012/06/lat-pulldown.jpg)( https://i.ytimg.com/vi/J5tGFVqb7ig/maxresdefault.jpg)( https://i.ytimg.com/vi/UUwSKJjx9Go/hqdefault.jpg)( https://s-media-cache-ak0.pinimg.com/600x315/12/55/3b/12553be34bdc380f65a7fac6b48dc8a1.jpg)