Push/Pull Chest and Back Workout

Don’t “Back” Down (pun intended) this Holiday Season.

Hit the gym HARD.
MAKE ROOM for the extra Thanksgiving calories.
DON’T GIVE IN to laziness.
DON’T MAKE EXCUSES and use the Holidays as a lame excuse to get fat and eat crap.

You can still reach your goal, maintain your weight, improve, achieve – even through the Holidays.

Suck it Up or Suck it In.


Cardio: 1 hour of elliptical, burned 1,000 calories


Chest Super Set #1:
15 Dumbbell Flat Bench Press 
15 Flat Bench Chest Fly

Chest Super Set #2:
15 Incline Dumbbell Press 
15 Incline Dumbbell Fly

15 Cable Cross Over, 4 SETS

15 Chest Pull Overs, 4 SETS
    (lats, chest & triceps)


Wide Grip Pull Down – 4 Sets of Increased weight and Declined reps (15, 12, 12, 10)

4 Sets of 11 Close Grip Seated Row 

4 Sets of 11 Wide Grip Seated Row

4 Sets of 11 Close Grip Pull Down


About Steve Pfiester

Certified CrossFit, TRX, Kettlebell Athletics Trainer with a B.S. in Physical Therapy. Owner of Longevity Max Fitness and BCx Boot Camp.

Posted on November 7, 2012, in workout and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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