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Chest & Back | BurnIt Master
- 1 hour
- Advanced
- Chest · Upper Back
Interests
Anatomy
Equipment
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Exercises
Phase One
Full Bodyweight Press Ups
Intermediate
Chest
Set
Reps
Time (s)
1
-
60
Rest - 01:00
Pronated Grip Pull Ups
Intermediate
Upper Back
Set
Reps
1
12
Rest - 01:00
Military Press Ups
Intermediate
Chest | Triceps
Set
Reps
Time (s)
1
-
60
Rest - 01:00
Wide Pronated Grip Pull Ups
Intermediate
Upper Back
Set
Reps
1
12
Rest - 01:00
Phase Two
Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set
Reps
Weight (kg)
1
14
14
Rest - 01:00
Seated Rear Flyes with Dumbbells
Intermediate
Upper Back
Set
Reps
Weight (kg)
1
12
14
Rest - 01:00
Dumbbell Flat Bench Hex Press
Beginner
Chest
Set
Reps
Weight (kg)
1
14
14
Rest - 01:00
Single Arm Dumbbell Row Supinated Grip on Bench
Intermediate
Upper Back
Set
Reps
Weight (kg)
1
14
14
Rest - 00:30
2
14
14
Rest - 01:00
Phase Three
Press Ups with Feet Elevated
Intermediate
Chest
Set
Reps
Time (s)
1
-
60
Rest - 01:00
Single Arm Dumbbell Row Pronated Grip on Bench
Intermediate
Upper Back
Set
Reps
Weight (kg)
1
12
14
Rest - 00:30
2
12
14
Rest - 01:00
Dumbbell Single Arm Bench Press with Pronated Grip
Intermediate
Chest
Set
Reps
Weight (kg)
1
12
14
Rest - 00:30
2
12
14
Rest - 01:00
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set
Reps
Weight (kg)
1
12
14
Rest - 00:30
2
12
14
Rest - 01:00
Phase Four
Pronated Grip Pull Ups
Intermediate
Upper Back
Set
Reps
1
12
Rest - 01:00
Full Bodyweight Press Ups
Intermediate
Chest
Set
Reps
Time (s)
1
-
60
Rest - 01:00
Wide Pronated Grip Pull Ups
Intermediate
Upper Back
Set
Reps
1
12
Rest - 01:00
Military Press Ups
Intermediate
Chest | Triceps
Set
Reps
Time (s)
1
-
60
Rest - 01:00
Phase Five
Seated Rear Flyes with Dumbbells
Intermediate
Upper Back
Set
Reps
Weight (kg)
1
12
14
Rest - 01:00
Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set
Reps
Weight (kg)
1
14
14
Rest - 01:00
Single Arm Dumbbell Row Supinated Grip on Bench
Intermediate
Upper Back
Set
Reps
Weight (kg)
1
14
14
Rest - 00:30
2
14
14
Rest - 01:00
Dumbbell Flat Bench Hex Press
Beginner
Chest
Set
Reps
Weight (kg)
1
14
14
Rest - 01:00
Phase Six
Single Arm Dumbbell Row Pronated Grip on Bench
Intermediate
Upper Back
Set
Reps
Weight (kg)
1
12
14
Rest - 00:30
2
12
14
Rest - 01:00
Press Ups with Feet Elevated
Intermediate
Chest
Set
Reps
Time (s)
1
-
60
Rest - 01:00
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set
Reps
Weight (kg)
1
12
14
Rest - 00:30
2
12
14
Rest - 01:00
Dumbbell Single Arm Bench Press with Pronated Grip
Intermediate
Chest
Set
Reps
Weight (kg)
1
12
14
Rest - 00:30
2
12
14
Created by
Leon Ward’s BurnIt
Personal trainer
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