Back, Chest and Cardio

set of dumbbells · rear delt machine · chest press machine · box · stair climber machine

Total workout time

45 min

Active workout time

31 min

Muscles worked

Primary: Chest, Glutes, Lats, Quads, Scapular Stabilizers, Shoulders, Upper Back

Secondary: Traps, Triceps

Main block

5 moves

  • Dumbbell Bent Over Row

    Primary: Lats, Scapular Stabilizers, Upper Back · Secondary: Traps

    3 sets

  • Machine Rear Delt Fly

    Primary: Shoulders, Upper Back · Secondary: Scapular Stabilizers, Traps

    3 sets

  • Machine Chest Press

    Primary: Chest · Secondary: Shoulders, Triceps

    3 sets

  • Box Push ups

    Primary: Chest · Secondary: Shoulders, Triceps

    2 sets

  • Stairmaster

    Primary: Glutes, Quads

    1 sets