“Become a human scientist and rediscover your physical self.”
Bridal Bootcamp Exercise Program: Chest Presses/Back Rows/Chest Flyes
Time to be your own personal trainer in LoHi! You still need to exercise outside of your personal training sessions, right??? Perform the exercises in this order. Note the descriptions next to each exercise (e.g., 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. Let’s get you ready for your wedding ceremony in Denver, Colorado!
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 machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform 10 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 machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform 10 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 machine: position cable at shoulder height and fly your straight arms downward…just below the chest)
-Now perform 10 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 machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform 10 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?
