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20-Minute Chest & Back Strength Workout
Welcome to my 20-minute live stream chest & back strength strength workout. We work strict sets of 3 moves chest alternating with 3 moves back until a spicy full body finisher. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout core stretch when you’re done.
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Before You Begin
Following a warmup, this workout is is made up of 15 chest and back exercises. The purpose of the workout is to increase your strength and endurance in your upper body. I used 8 lb (3.6 kg), 10 lb (4.5 kg) and 15 lb (6.8 kg) weights.
Workout Video:
Workout Breakdown:
There are 15 exercises in this workout. Perform each exercise twice for 20 seconds followed by 10 seconds of rest each time.
Exercises
- Wide Pushup + Walk Hands In
- Chest Fly
- Chest Press Narrow
- Bird Dog Row (Left)
- Bird Dog Row (Right)
- Superhuman Lat Pull Down
- Pushup + Shoulder Tap
- Upward Fly
- Pec Deck
- Inverted Row
- Reverse Fly
- Standing Pullover
- Hands Off Burpee
- Hands Off Burpee + Left Row
- Hands Off Burpee + Right Row
