Test Exercise Program: Chest Presses/Back Rows/Chest Flyes
“Become a human scientist and rediscover your physical self.”
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., the position of the bench or cables) and perform 12 reps for every exercise. Also, perform 12 reps on each arm if you’re performing a single-arm exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout.
1st: Dumbbell Chest press on a flat bench
2nd: 2-arm cable back row (close grip handle/facing machine: position cable at chest height and pull your elbows past your sides)
3rd: Cable chest flyes (facing away from the machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform ten standard pushups before jumping on the Stairmaster for 60 seconds.
60-second break
4th: Dumbbell Chest press on an incline bench
5th: 2-arm cable back row with a squat (wide handle/facing machine: position cable at shoulder height and pull your elbows past your sides)
6th: Cable chest flyes with an alternating lunge (facing away from machine: position cable at shoulder height and fly your straight arms downward…just below the chest)
Now perform 10 pushups with your feet on the bench before jumping on the Stairmaster for 60 seconds.
60-second break
7th: Dumbbell Chest press on a flat bench with elevated feet and knees
8th: 1-arm cable back row (facing machine: position cable at chest height and pull your elbows past your sides)
9th: Cable chest flyes (facing away from the machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform ten pushups with your right foot on the bench before jumping on the Stairmaster for 60 seconds.
60-second break
10th: 1-arm cable chest press with a lunge
11th: 1-arm cable back row (facing machine: position cable at shoulder height and pull your elbows past your sides)
12th: Cable chest flyes with a squat (facing away from the machine: position cable at shoulder height and fly your straight arms downward…just below the chest)
-Now perform ten pushups with your left foot on the bench before jumping on the Stairmaster for 60 seconds.
60-second break
13th: Dumbbell Chest press on a flat bench
14th: 2-arm cable back row with single leg squat (wide handle/facing machine: position cable at knee height and pull your elbows past your sides)
15th: Dumbbell chest flyes (facing away from the machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform ten standard pushups before jumping on the Stairmaster for 60 seconds.
Time for a nap!
It might be dry in Denver, but it doesn’t mean you won’t sweat with this fitness program! / Photo: Cottonbro
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
