The Daily BJ |

10-22-17:​💥CHEST & BACK CIRCUITS!

💥CHEST & BACK CIRCUITS! You might want to call 🚨THE SWOLE 💪PATROL 🚑for this upper body sesh. Focus on the movement patterns and principles and use whatever equipment you have access to. For example, do barbell, dumbbell, or cable rows. It doesn't matter- just do rows and make it work! And as always, special equipment is tagged in the caption. I used 50-pound dumbbells for the chest circuit and hit 15 reps each in the first round and did my best to stick as close to that as possible in subsequent rounds. This is way harder than it looks, so prepare to be humbled AF.
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CHEST CIRCUIT
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Perform each move for max reps in 40 seconds with 20 seconds of rest between moves:
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1. Seated Shoulder Presses
2. Incline Chest Presses
3. Flat Chest Presses
4. Decline Chest Presses
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Rest a minute and move to the back circuit.
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BACK CIRCUIT
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Perform each move for max reps in 40 seconds with 20 seconds of rest between moves:
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1. #KBox4 @go_exxentric Overhand Bent-Over Rows
2. #KBox4 @go_exxentric Underhand Bent-Over Rows
3. #KBox4 @go_exxentric Shrugs
4. @crossoversymmetry Constant Tension Band Rows
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Rest a minute and move to the chest circuit. Do 3 rounds of each circuit.
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