Do this workout twice a week. Perform “A” and “B” exercises back-to-back as a super set. Rest 45 seconds between sets.
1A. Dumbbell Flat Squeeze Press
Grab a pair of dumbbells and lie on your back on a flat bench with your palms facing each other. Squeeze the weights together as you press them up. Pause and return to the start.
1B. Dumbbell Bilateral Lat Row
Pick up a pair of dumbbells, flex at your hips and knees, and lower your trunk until it’s nearly parallel to ground. Allow the dumbbells to hang at arm’s length from your shoulders. Pull your shoulder blades back as you drive the dumbbells to your hip pockets, keeping your elbows tucked close to your sides.
2A. Cable Mid-Pulley Standing Chest Fly
Set the handles of an adjustable cable-crossover machine, like the Strive Functional Trainer at shoulder height. Grab the handles, one in each hand, and stand in the middle of the station using a shoulder-width, staggered stance. Keep a 90-degree angle between your arms and torso. With elbows slightly bent, squeeze the handles together until your knuckles touch in front of your body. Pause and repeat.
2B. Barbell Lat Row
Grab a loaded barbell with an overhand shoulder-width grip. Let the bar hang from your shoulders. Using a shoulder-width staggered stance, flex your hips and knees and lower your trunk until it’s nearly parallel to the floor. Pull the bar into your belly button, pause, then return to the start.
3. Dumbbell Pushup-to-Row
Get in pushup position with hands on the handles of dumbbells that are on the floor. Use a wider-than-shoulder-width foot stance. Lower your body to the floor, pause and return to the start. Next, row the right dumbbell toward your right hip pocket, pausing to squeeze your lat at the top. Return the right dumbbell to the floor and repeat on the left side. That’s one rep.