WOD Chest & Back

Chest & Back 

Beginners

Warm up 

Push up & Pull Up 

2 sets each 10 - 15 reps 

Bench Press 3 x 15 - 12 

Incline Bench Press 2 x 15 - 12 

Flys 2 x 15 - 12

Lats Pull Down 3 x 15 

Barbell Roll 3 x 15 

One Arm Dumbbell Roll 2 x 15 

DeadLift 3 x 15 

Remember for beginners focus on finishing the repetitions and maintain lower weight.

Advanced 

Push up & Pull Up 

2 sets each 15 - 20 reps 

Bench Press 5 x 15

Incline Dumbbell Press 3 x 15  

Dips 3 x 15

Flys 3 x 12 

Lats Pull Down 5 x 15 

Barbell Roll 5 x 5 

One Arm Dumbbell Roll 3 x 12 

DeadLift 3 x 15

For better pump, try end it with push up until failure. 

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.

Where Champions Are Made.