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A Week of Hard Labor – Chest and Back Review

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This is my review of a workout called Chest & Back from Beachbody’s A Week of Hard Labor program.

There are new moves in this from Sagi’s other workouts (such as Body Beast or Beast Up) and I liked it. I did not push too hard on the weights given my shoulder injury but went decent in the weights. Used 50lbs for the heaviest which felt good enough. Not a calorie burner as he goes a bit slow with the breaks but good enough for a weight lifting workout. If interested I posted a video of my review here

Here is a breakdown of the moves.  

Super Set

  1. Dumbell Twisting Bench Press – 10 reps (medium weight)
  2. Pullovers – 10reps (medium weight)
  3. Dumbell Twisting Bench Press – 8 reps (heavy weight)
  4. Pullovers – 8reps (heavy weight)
  5. Dumbell Twisting Bench Press – 6 reps (heavy + weight) – Dropset so you do 6 reps again (heavy weight)
  6. Pullovers – 6reps (heavy+ weight)- Dropset so you do 6 reps again (heavy weight)

Super Set

  1. Inclined Dumbell Bench Press (1, 1, 2) – 10 reps (medium weight)
  2. 1 Arm Dumbell Row – 10reps (heavy + weight) – pull to the outside
  3. Inclined Dumbell Bench Press (1, 1, 2) – 8 reps (heavy weight)
  4. 1 Arm Dumbell Row – 10reps (heavy + weight) – pull straight up
  5. Inclined Dumbell Bench Press (1, 1, 2) – 6 reps (heavy + weight)
  6. 1 Arm Dumbell Row – 10reps (heavy + weight) – pull up with palm facing out)

Giant Set

  1. Close Grip Dumbell Bench Press – 10 reps (medium weight)
  2. Wide Pushups – 20reps
  3. Wide Grip Pullup – 10 reps
  4. Reverse Fly – 10 reps (light weight)
  5. Close Grip Dumbell Bench Press – 8 reps (heavy weight)
  6. Wide Pushups – 15reps
  7. Narrow Grip Pullup – 10 reps
  8. Reverse Fly – 10 reps (light weight)

Force Set

  1. Close Grip Dumbell Bench Press – 6 reps (heavy weight)
  2. Close Grip Dumbell Bench Press – 6 reps (heavy weight)
  3. Close Grip Dumbell Bench Press – 6 reps (heavy weight)
  4. Chin Ups – 10reps
  5. Reverse Fly – 10 reps (light weight)

As you can see the reps range from 6 to 10.  Find the weights that push yourself with maintaining good form and I think you will like this workout.

–Mike

 

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