DIY Workout: Chest and Back

Updated: Apr 15, 2021

These resistance exercises will help you work out your chest and back. As with all exercises involving weights, work to your own strength. If in doubt, start light and build up.


  • Rowing (1000m)


Complete 4 x 20 reps of each

  • Bench press

  • Neutral bench press

  • Lying fly

  • Incline fly

  • Straight arm pull over

  • Bent arm pull over

  • Dumbell squeeze press

  • Weight push up

  • Closegrip bench press

  • Chest squeeze press up

  • Single dumbell press

  • Dumbell around the world

  • Upright row

  • Deadlift

  • Kettlebell row with a squat

  • Kettlebell swing


  • Jogging (5mins, easy pace)

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