Today, we’re going to cover an upper-body workout designed to increase your strength and lean muscle mass for your chest and back, while chisling out those abs. This type of workout is right in the sweet spot of rep ranges that will improve strength and size at the same time (ladies, this will not make you bulky unless you already have the genetics for muscle mass or an abnormally high level of testosterone. Rather it will add to your natural shape! Gents, it will add size and mass). I haven’t added any external resistance for abs, so this should really help present functional strength, and stability, and build a foundation for adding that blocking or “6-pack” later on. (full membership site’s program has this in detail.)

Today will have a moderate intensity throughout and generally be a little longer than the cardio days. Enjoy this on-two punch for building the chest and back, with a little bit of ab shredding at the end! See you in the workout and again tomorrow for day 2, HIIT CARDIO!

WORKOUT SUMMARY

Exercise 1: DB Bench Press – 3 sets of 12 reps

Exercise 2: DB Seal Row – 3 sets of 12 reps

Exercise 3: Incline sit up/reverse crunch – 3 sets of 15 reps

Exercise 4: lat pulldown – 3 sets of 10 reps

Exercise 5: Plank/Hip Dips – Hold for 30 seconds, rest for 30 seconds, repeat 3 times

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0. INTRO SERIES

DAY 1 – CHEST, BACK, & ABS

WORKOUT SUMMARY