Blast Chest and Lats ST
User Workout Submitted by
Sean Taylor
This utilizes progression of difficulty and goes from compound to isolation to compound movements again.
The Renegade Row is actually an Inverted Row.
The Decline DB Fly is without Band.
The Bent Over Barbell Row should be Supported and an Overhand Grip -it emphasizes the lower Lat while the Underhand Grip emphasizes the upper Lat.
Pull-Up should be Wide Grip.
Renegade Row at the end should be Push Up + Row with DB's.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Push Ups | 3 | 15 | Chest |
| Superset with | 0 | 0 | TIPS |
| Renegade Row | 3 | 15 | Back |
| Laying On Decline Bench Dumbbell Flys One Arm With Band | 4 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Pullover's | 4 | 12 | Back |
| Standing Low Cable Flys One Arm | 4 | 8 | Chest |
| Superset with | 0 | 0 | TIPS |
| Incline One-Arm Cable Row | 4 | 10 | Back |
| Reverse Grip Barbell Bench Press | 4 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Barbell Bent Over Wide Grip Rows Both Arms | 4 | 12 | Back |
| Medicine Ball Push-Ups | 1 | 20 | Chest |
| Pull-Up | 1 | 20 | Back |
| Renegade Row | 1 | 12 | Back |
