Day 3: Chest & Back Workout with Dumbbells / HR12WEEK 4.0


Workout Breakdown: 0:00 Intro 1:00 Warm Up 4:00 Circuit One (40s work + 20s rest x3 rounds) Neutral Chest Press Chest Fly Alternating Wide Press Push Ups Upward Chest Fly 19:00 Circuit Two (40s work + 20s rest x3 rounds) Dumbbell Pull Over Single Arm Row (R) Single Arm Row (L) Underhand Row Scapular Squeeze 34:00 Cool Down & Stretch




 

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