Chest and Back

Workout 1 - Chest and Back Strength Training - 

Chest press, fly and push up set - 

Standard Push ups - 30 reps 

Chest press on balance ball - 30 reps with 25 lb DBs 

Wide fly Push ups - 30 reps 

Chest flys on balance ball - 30 reps with 17.5 lb DBs 

Standard Push ups - 30 reps 

Alternating close grip chest press - 30 reps total - 15 each arm with 25 lb DBs 

Divebomber Push ups - 30 reps 

Chest fly and press combo on balance ball - 30 reps with 17.5 lb DBs 

Back Rows and Pull up set - 

One arm dumbbell rows working high to low weights - 90 reps for each arm - 180 reps total.

30 reps each arm with one 35 lb DB

30 reps each arm with one 25 lb DB

30 reps each arm with one 17.5 lb DB

Rack Pull ups - 30 reps total - 

10 reps wide overhand grip 

10 reps close underhand grip 

10 reps close overhand grip

Total time - 45 mins 

Calories burned - 333

AHR - 125/ 65% Zone 2, MHR - 159/83% Zone 4 

Workout 2 -  22 min walk with 8 mins of  lower back and core work - Cathe Core Max DVD 

Total time - 30 mins 

Calories burned - 137

AHR - 104/54% Zone 1, MHR -  120/63% Zone 2 

Workout 3 - 40 mins of elliptical and treadmill intervals with upper and lower back work - 

Rear delt flys on balance ball - 50 reps with 6.6 lb dumbbells

Scapular retractions with resistance band - 70 reps total - 15 reps, then 40 reps hold and pulse, then 15 reps

Supermans - 50 reps 

Total time -  40.44 

Calories burned - 270

AHR - 120/63% Zone 2, MHR -  158/82% Zone 4 

Totals for the day - 

Time - 115.44 mins 

Calories burned - 740 

Caloric deficit - 890

Totals for the week -

Time - 168 mins 

Calories burned - 1,121

Caloric deficit - 1,521