Strength :Chest and Back Workout – total body day
Horizontal Loading
LLT
Band Pull Apart
reps
20
reps
20
Activation and Stability for the Foot, Hips, and Core
Level 1: square stance with no hinge; just focus on pulling the band apart by squeezing your shoulder blades together.
Level 2: add hinge at the hips, and use your back foot as a kickstand.
Level 3: do the movement while fully balancing on one leg
| Set | Reps |
|---|---|
| 1 | 20 |
| 2 | 20 |
LLT
Seated Chest Press Machine
reps
8
load
heavy
Rest
2 minutes
reps
8
load
heavy
Rest
2 minutes
- Horizontal pushing movement. Primarily targets: Chest (Pectoralis major), Secondarily: Triceps
- Starting position/Setup: Handles at middle/lower chest height. Arms slightly tucked. (Not parallel with floor) Neutral wrists (In-line with forearms ), thumbs wrapped around bar.
- Movement: Push with chest, extending elbows to a soft lock. Return to start with control. Feel stretch in chest at bottom of movement. Pause. Repeat.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 8 | Heavy | 2 minutes (h:m:s) |
| 2 | 8 | Heavy | 2 minutes (h:m:s) |
| 3 | 8 | Heavy | 2 minutes (h:m:s) |
LLT
Cable chest fly (Standing) [MC]
reps
8
load
heavy
Rest
2 minutes
reps
8
load
heavy
Rest
2 minutes
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 8 | Heavy | 2 minutes (h:m:s) |
| 2 | 8 | Heavy | 2 minutes (h:m:s) |
| 3 | 8 | Heavy | 2 minutes (h:m:s) |
LLT
Bent Over Barbell Row
reps
8
load
heavy
Rest
2 minutes
reps
8
load
heavy
Rest
2 minutes
Bent Over Barbell Row: Feet are placed hip-width apart, while applying force down through the floor. Torso is in a hip hinge position, while remaining "tall" in posture through the T-Spine. Elbows drive backwards during the concentric phase of the movement, and the bar stays positioned over the center of the foot during the eccentric lowering phase.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 8 | Heavy | 2 minutes (h:m:s) |
| 2 | 8 | Heavy | 2 minutes (h:m:s) |
| 3 | 8 | Heavy | 2 minutes (h:m:s) |