Bikini Competition WOD | MTRW 19 | Sculpted Chest and Back

Hi guys,

Here is your Thursday MTRW 19 | Sculpted Chest and Back. Click here for August Workout Plan – entire month overview plus weekly nutritional challenges to get you where you need to be in half the time. And do not forget this is a High Intensity Resistance Training work tempo – no rest between exercises and max 20 second rest between rounds (beginners adjust work to rest ratio as needed).

2BFit Tip: Short on time – superset your exercises for better results and get things done fast.  

Part 1: Pilo-Yoga Warm-up

Part 2: MTRW 19 | Chest and Back

  • 3 rounds x 15 reps
  • 5 supersets
  • 20 sec rest max between rounds | if needed
  • KB – kettlebell
  • DB – dumpbell
  • RB – resistance band

Exercises:

Superset 1:

  • Pull-ups
  • Pike pushups

Superset 2:

  • Chest press
  • Wide pushups

Superset 3:

  • KB or DB pullover
  • RB stiff arm pulldown

Superset 4:

  • High cable or RB flys
  • RB high row

Superset 5:

  • Low cable or RB flys
  • Stability ball back extension

Part 3: 15 min burpees | AMREP

Part 4: cool-down

Enjoy!

Svetlana

Esse Libere Fitness – Free2BFit