Awesome Back and Chest Workout

Let’s do a chest & back routine!

Equipment Needed: water, a mat, either a flat bench or exercise ball and 2-3 sets of dumbbells of varying weights.

What to Do: Review each exercise and video below. Perform the number of reps suggested. Rest 15 seconds after each workout and 1 minute after each circuit. Complete 3 circuits! Be sure to increase your weight with each set

Check out  my workout programs and transform your body in just 12 weeks.


1. Push-ups – 20 reps (videos included for beginning and more advanced levels.)
2. One arm rows – 10 reps each arm
3. Dumbbell Flyes – 12 reps
4. Bent over rows – 10 reps
5. Chest Press (use dumbbells or barbell) – 12 reps

Push-ups – Military

Push-ups – knee

One Arm Row

Dumbbell Flyes

Bent-over Rows

Dumbbell Press

This workout challenge was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

3 Comments on "Awesome Back and Chest Workout"

  1. guest  July 10, 2013

    Great exercises, but I have a question: Why should we increase the weight with each set. I had heard that you start heavy and taper off weight per set. Thanks for your input!

    • SkinnyMs  March 4, 2014

      Follow the recommendations in the article exactly in terms of weight. Thanks for checking!

    • Nicole  August 23, 2016

      Just thought I would give you a more detailed answer to your question rather than just telling you to do exactly what the article says. You increase your weight each set based on how you feel. If you use 10 pounders and can bang or 10 reps no problem, try moving up to 12 pounders the next set. If you can only get to 8 reps with the 12 pounders, work the negatives to complete two more reps. You want to be at a weight where the last few reps you are struggling. That is how you become stronger. You will also see more changes in your body.


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