Back and Chest Workout

Strong Upper Body Workout. Perform Each exercise for 4 sets do 12-15 reps.

BACK DAY WORKOUT SUPINE GRIP LATPULL DOWNS  WIDE GIP LAT PULLDOWNS FACE PULLS REAR DELT FLYS

Sumo squats 4 sets 12 reps Reverse lunges 3 sets 12 reps Calf raises 3 sets 20 reps Plat squats 3 sets 15 reps Kettle bell swings 3 sets 45 seconds

Challenging Core Circuit 4 rounds 30 seconds Kettle Bell Pull Through Planks Side Planks  Plank Plank Hip Dips

Back and Bicep Workout 4 sets 12-15 reps Lat Press downs  Bicep Curls Face Pulls High Cable Rows Supine Grip Lat Pull Dwons

My Workout Split  Chest and Back  Shoulders and arms Legs Core and cardio Tips to maximize your training: Progressive over load 1gram protein per pound of body weight Train 3-5x a week Prioritizing sleep 7-8 hours