Chest Workout – Back Workout – Strength Training – Effective and Quick
Try this chest and back workout for quick results. Get more results in less time! Tear back & chest muscles down to build them back up – larger and stronger. Allison is a professional body builder that will guide you through this intense routine with ease and encouragement, almost making you forget how challenging the moves really are! Prepare for a wonderfully sore body and a beautifully sculpted figure. This segment focuses on your chest & back.
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Pick a set of 10-15 lb weights. Going heavy is important in this workout.
Welcome to day 3 (and 10) of our Drop 10 program! Whether you’re interested in doing this as a stand alone workout or you’re ready to take the 4 week challenge, you’ll be strengthening your upper body with this efficient super set routine.
Combine 2 exercises that target opposing muscle groups. In this case, we are working the chest and back.
*DROP 10 POUNDS IN 4 WEEKS*
Watch our intro for a detailed run down of the program: youtu.be/6hF_pApK84Y
Day 1 – Butt & Thighs Workout: youtu.be/vcFroyC-kas
Day 2 – Morning: Hot Latin Cardio Routine: youtu.be/rAer1CtHJdY
Evening: Yoga Flow: youtu.be/6uaoymVb83U
Day 3 – Chest & Back Workout: youtu.be/_TB0Vz1Rj9E
Day 4 – Morning: Fat Burning Dance Workout: youtu.be/FY-AbAkVEN0
Evening: Expansive Yoga: youtu.be/FpTU_ETzeWs
Day 5 – Abs & Shoulders Workout: youtu.be/8V6bnz8q7fw
Day 6 – Brutal Arm Workout: youtu.be/8YjXT6JtBJ4
Day 7 – Yoga Flow for Fat Loss: youtu.be/LNL6CO2olhk
Day 8 – Butt & Thighs Workout: youtu.be/vcFroyC-kas
Day 9 – Morning: Fat Burning Cardio: youtu.be/KPxThtbrl3s
Evening: Lower Body Release with Foam Roller: youtu.be/TDdTFuj23iU
Day 10 – Chest & Back Workout: youtu.be/_TB0Vz1Rj9E
Day 11 – Calorie Blasting Cardio: youtu.be/XZrOXnE0hkg
Day 12 – Abs & Shoulders Workout: youtu.be/_qy-q1pcA1o
Day 13 -Brutal Arm Workout: youtu.be/8YjXT6JtBJ4
Day 14 – Morning: Ultimate Fat Burning Cardio: youtu.be/_11uM5UFIiw
Evening: Recovery Yoga: youtu.be/T78IwegTwGg
Day 15 – Advanced Butt & Thigh Workout: youtu.be/ziC4E7Tzl58
Day 16 – Morning: Fat Burning Dance Workout: youtu.be/FY-AbAkVEN0
Evening: Hip Opening Yoga Sequence: youtu.be/QgqKynE_tuk
Day 17 – Advanced Chest & Back Workout: youtu.be/Xs2QZnD53OI
Day 18 – Morning: Ultimate Fat Burning Cardio: youtu.be/_11uM5UFIiw
Evening: Upper Body Foam Roller: youtu.be/RbBozUFVp6k
Day 19 – Advanced Shoulders & Abs Workout: youtu.be/pJhnVhLqEr4
Day 20 – Cardio Kickboxing: youtu.be/GKh9azgf6rg
Evening: Recovery Yoga: youtu.be/T78IwegTwGg
Day 21 – Advanced Arm Workout: youtu.be/Evik22982_I
Day 22 – Advanced Butt & Thigh Workout: youtu.be/ziC4E7Tzl58
Day 23 – Morning: Fat Burning Dance Workout: youtu.be/FY-AbAkVEN0
Evening: Hip Opening Yoga Sequence: youtu.be/QgqKynE_tuk
Day 24 – Advanced Chest & Back Workout: youtu.be/Xs2QZnD53OI
Day 25 – Morning: Ultimate Fat Burning Cardio: youtu.be/_11uM5UFIiw
Evening: Upper Body Foam Roller: youtu.be/RbBozUFVp6k
Day 26 – Advanced Shoulders & Abs Workout: youtu.be/pJhnVhLqEr4
Day 27 – Cardio Kickboxing: youtu.be/GKh9azgf6rg
Evening: Recovery Yoga: youtu.be/T78IwegTwGg
Day 28 – Morning: Advanced Arm Workout: youtu.be/Evik22982_I
Evening: Upper Body Foam Roller: youtu.be/RbBozUFVp6k
*MEAL PLAN*
blog.gymra.com/drop-10-pounds-in-4-weeks
*CHALLENGE TIPS*
Eat a clean and balanced diet that consists of real, whole foods like fruits & veggies, nuts & seeds, legumes & whole grains, and lean meats. Stay away from highly processed foods, foods that are high in fat & sugar, fried foods, and soda/sugary drinks. Stay hydrated and get plenty of rest.
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