Chest and Back Workout: Body Weight and Cable Pulley Exercises

Chest and Back Workout: Body Weight and Cable Pulley Exercises

Body Weight and Cable Pulley Exercises

3 to 4 Sets
All Push ups: Max Reps

Back exercises
To build: 8 - 10 Reps
Lean out: 12 - 15 reps
Back Extension: 30 sec. - 1 min.

1. Close grip Push-ups (Tricep Push-ups)

Targets: Chest, Triceps, and Core

Inclined Push-ups

Targets: Lower Chest, Arms, and Core

Declined Push-ups

Targets: Upper Chest, Shoulders, Arms, and Core

Cable Flys (Lower)

Targets: Lower and Middle Chest and Arms

Lat Pulldown: Wide Grip

Targets: Upper Lats, Teres Major, Traps and Biceps

Reverse Grip Pull Ups

Targets: Lats, Teres Major, Traps and Biceps

Seated Cable Row

Targets: Mid Lats and Biceps

Back Extensions

Targets: Mid and Lower Back with Glutes