Chest / Back with More Focus on Form & Range of Motion

Increasing the focus on form and range of motion. More full repping and less half repping.

Also altered my Core Tabata to mix it up between weighted reps and body weight reps. I think that by scaling back (I used to do all weighted reps) I am getting more out of this routine.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 1st do a warm up set at ½ weight for 10 reps, then 5 sets of 5 reps each at full weight..

• Bench Press (http://youtu.be/rT7DgCr-3pg)
• Lateral Pull Downs (http://youtu.be/vIUlk9zwFgM)
• Dumbbell Flys (http://youtu.be/eozdVDA78K0)
• Barbell Row (http://youtu.be/7stpwE5nZj8)

Core Tabata:

• Sit Ups (Rounds 1 & 3)
• Mason Twists with 25 pound dumbbell (Rounds 2 & 4)
• Kettlebell V-Ups @ 12kg (Rounds 5 & 7)
• Side Kicks (Rounds 6 & 8)

• Fingers to Knees with 10 pound plate (Rounds 1 & 3)
• V-Ups
• Side Kicks
• Sit Ups with 10 pound plate

Notes / Results:

• Weight: 198
• Time: 65 minutes
• Bench Press:
• Previous high: 175 Goal: 210
• Sets: 4@155, 155, 165, 165, 175, 2@175 (full extension)
• Lateral Pull Downs:
• Previous high: 180 Goal: 210
• Sets: 150, 170, 4@190, 3@190, 3@190
• Dumbbell Flys:
• Previous high: 45 Goal: 50
• Sets: 35, 40,45, 40, 3@45
• EZ Bar Row:
• Previous high: 155 Goal: 170 (assuming 15 pound EZ Bar)
• Sets: 75, 95, 125, 145, 145
• Core Tabata as finisher