Chest and Back – Strength Modification Workout

The P90X Beachbody Workout Series is amazing! I wanted to put a twist on the program itself. I like the cadence of the workout DVD however I also like doing multiple sets of an exercise. In this video I show a complete Chest and Back Video with my own strength modification.

This video is my own workout and is not something I am recommending for others. It is a means for me to follow along as I do my workout own routine versus watching the DVD. That way I can monitor progress along the way and note my progress from this point in my training. This s NOT a full P90X workout, please check out their selection of DVDs and online resources for info regarding P90X and other workouts.

As always, if you are going to begin an exercise routine, you should consult a doctor or physician prior to beginning any exercise program. This is video is not a recommendation to follow along.

The Workout

I start off by completing 4 sets of chest flys and superset those with a wide reverse fly on my total gym. I like to do this because it helps me warmup my chest and back. I tend to skip a warmup session because I workout very early in the morning. That isn’t the best excuse to skip a warmup session but this is my workaround. I will take a break between the second superset of this exercise. That break is where I start setting up my next exercise pairing to save time.

That next exercise pairing is an incline barbell bench press and I superset that with a machine row. I also do 4 sets of this exercise pairing. I take a break between the second superset here and usually grab a drink of water.

Then, after those 4 sets I setup my final grouping of a flat barbell bench press and superset that with a wide machine row. Due to an old hip injury I stick with machine exercises for my back. I also perform 4 sets of this superset and once done the workout is complete.

It usually takes me about 30 to 35 minutes to complete. I tend to keep the rep range between 8 to 15 reps per exercise. I will usually start with 12 to 15 reps for a few weeks. Then, I will move that down to 10 to 12 reps. After another few weeks I will move down to 8 to 10 reps. Any isolation type exercise (like a chest fly) I will tend to keep those at no less than 10 reps. I feel they are more advantageous for a higher rep count. The joint can also be a bit more vulnerable for injury at higher intensities.

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About Brandon Hahn

Brandon has a Bachelor's Degree in Exercise Science and has been in the health & fitness industry since 2006. In over 10 years he's done it all from managing a gym, training clients, owning an exercise equipment dealership, and managing a supplement company.
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