Chest & Back & Core Workout

Mobility Warm up

Peck Deck Rear Delt Flys /Peck Deck Chest Fly
35lbsx 15 /50lbs x15 warm up
40lbs x 12 / 55lbsx 12
40lbs x 12 / 55lbs x 12

Wide Lat Pulldown / pullup practice
52.5lbs x 12 / 2 (machine)
52.5lbs x 12 / 2 (pull up bar)
52.5lbs x 12 / 2 (machine)

BB Row / pullup (machine)
70lbs x 10 / 2.5
70lbs x 8 / 2
70lbs x 8 / 2.5

Seated Cable Row (weight each side) /Rev crunch
3x27.5lbs x 12 / 3x15

Elbow side plank walk
3x20 reps

Hammer Incline Chest Press
25lbs x 12
27.5lbs x 10 - hard last 2-3 reps
27.5lbs x 8

Push Ups / V up abs
3x12 / 3x15

Cable Back Kick
3x22.5lbs x15@each

Cable Side Hip Abdct
3x14lbsx15-20@each

Cable Front kick
3x14lbs x 15@each