CHEST & BACK HYBRID TRAINING – 12 Week Challenge

Warm-up

• Light cardio (e.g., jogging, jumping jacks) for 5-10 minutes
• Dynamic stretches (e.g., arm circles, torso twists)

Chest Exercises

1. Bench Press: A classic exercise for chest development.
2. Incline Dumbbell Press: Targets the upper chest muscles.
3. Push-ups: A bodyweight exercise that works both your chest and triceps.
4. Flyes: Focuses on the inner chest muscles.

Back Exercises

1. Pull-ups: A challenging exercise that targets the latissimus dorsi (lats) and other back muscles.
2. Bent-over Rows: Works the middle and lower back muscles.
3. Dumbbell Pullovers: Targets the lats and chest.
4. Reverse Flyes: Isolates the middle back muscles.

Note: Always consult with a healthcare professional before starting a new workout routine. Adjust the number of sets and repetitions based on your fitness level.

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