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