Chest Workout - Back Workout - Strength Training - Effective and Quick

Try this chest and back workout for quick results. Get more results in less time! Tear back & chest muscles down to build them back up - larger and stronger. Allison is a professional body builder that will guide you through this intense routine with ease and encouragement, almost making you forget how challenging the moves really are! Prepare for a wonderfully sore body and a beautifully sculpted figure. This segment focuses on your chest & back.

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Pick a set of 10-15 lb weights. Going heavy is important in this workout.

Welcome to day 3 (and 10) of our Drop 10 program! Whether you"re interested in doing this as a stand alone workout or you"re ready to take the 4 week challenge, you"ll be strengthening your upper body with this efficient super set routine.
Combine 2 exercises that target opposing muscle groups. In this case, we are working the chest and back.

*DROP 10 POUNDS IN 4 WEEKS*

Watch our intro for a detailed run down of the program: https://youtu.be/6hF_pApK84Y

Day 1 - Butt & Thighs Workout: https://youtu.be/vcFroyC-kas

Day 2 - Morning: Hot Latin Cardio Routine: https://youtu.be/rAer1CtHJdY
Evening: Yoga Flow: https://youtu.be/6uaoymVb83U

Day 3 - Chest & Back Workout: https://youtu.be/_TB0Vz1Rj9E

Day 4 - Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Expansive Yoga: https://youtu.be/FpTU_ETzeWs

Day 5 - Abs & Shoulders Workout: https://youtu.be/8V6bnz8q7fw

Day 6 - Brutal Arm Workout: https://youtu.be/8YjXT6JtBJ4

Day 7 - Yoga Flow for Fat Loss: https://youtu.be/LNL6CO2olhk

Day 8 - Butt & Thighs Workout: https://youtu.be/vcFroyC-kas

Day 9 - Morning: Fat Burning Cardio: https://youtu.be/KPxThtbrl3s
Evening: Lower Body Release with Foam Roller: https://youtu.be/TDdTFuj23iU

Day 10 - Chest & Back Workout: https://youtu.be/_TB0Vz1Rj9E

Day 11 - Calorie Blasting Cardio: https://youtu.be/XZrOXnE0hkg

Day 12 - Abs & Shoulders Workout: https://youtu.be/_qy-q1pcA1o

Day 13 -Brutal Arm Workout: https://youtu.be/8YjXT6JtBJ4

Day 14 - Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 15 - Advanced Butt & Thigh Workout: https://youtu.be/ziC4E7Tzl58

Day 16 - Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Hip Opening Yoga Sequence: https://youtu.be/QgqKynE_tuk

Day 17 - Advanced Chest & Back Workout: https://youtu.be/Xs2QZnD53OI

Day 18 - Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

Day 19 - Advanced Shoulders & Abs Workout: https://youtu.be/pJhnVhLqEr4

Day 20 - Cardio Kickboxing: https://youtu.be/GKh9azgf6rg
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 21 - Advanced Arm Workout: https://youtu.be/Evik22982_I

Day 22 - Advanced Butt & Thigh Workout: https://youtu.be/ziC4E7Tzl58

Day 23 - Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Hip Opening Yoga Sequence: https://youtu.be/QgqKynE_tuk

Day 24 - Advanced Chest & Back Workout: https://youtu.be/Xs2QZnD53OI

Day 25 - Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

Day 26 - Advanced Shoulders & Abs Workout: https://youtu.be/pJhnVhLqEr4

Day 27 - Cardio Kickboxing: https://youtu.be/GKh9azgf6rg
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 28 - Morning: Advanced Arm Workout: https://youtu.be/Evik22982_I
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

*MEAL PLAN*

http://blog.gymra.com/drop-10-pounds-in-4-weeks

*CHALLENGE TIPS*

Eat a clean and balanced diet that consists of real, whole foods like fruits & veggies, nuts & seeds, legumes & whole grains, and lean meats. Stay away from highly processed foods, foods that are high in fat & sugar, fried foods, and soda/sugary drinks. Stay hydrated and get plenty of rest.

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