Home > Workouts > RWFit.com Workout: Friday 9/21/12

RWFit.com Workout: Friday 9/21/12

Posted by eric on September 21, 2012

Yesterday's workout was designed to be fairly quick and cover a number of muscle groups. Today's workout is going to be more targeted as I want to be able to focus on some key areas that I can't work out so well while I'm on the road, like I've been for the 5 days prior to yesterday.

So for today, here's the workout:

Focus Areas:

  • Chest
  • Back

Round 1: Repeat 3 times

  • Barbell Bench Press
  • Cable Lat Pull-downs
  • Hollow Rocks

Round 2: Repeat 3 times

  • Decline Barbell Bench Press
  • One-arm Dumbbell Rows
  • 24" Box Jumps

Round 3: Repeat 3 times

  • Dumbbell Chest Flies
  • Kettlebell Trap Pulls
  • Knees to Elbows

Round 4: Repeat 2 times

  • Dumbbell Incline Chest Press
  • Cable Bent-over Rows
  • Superman



Really enjoyed this workout. Felt great to push the barbbells again after a couple week break, but you'll notice I couldn't stay completely hypertrophy, adding in 24" box jumps and abs. I really need to move out to the garage so I can bump my box jumps up to 30"...


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