Day 1 - Back and Chest

Day 1: My program starts with a light 3min jog in place, followed by extending my arms out to the side and moving them in a circular motion.  First to the front and then in reverse.  After I get a nice little sweat going, I'm ready to get started.

Since today is back and chest day, I begin with shrugs.  My strength isn't where it used to be, so I'm able to exercise with a 20lb resistance bands.  Shrugs are just like how they sound, you shrug.  You can add a resistance band or dumbbells(canned goods of equal weight can be substituted for dumbbells).  I stand with my legs a little further then shoulder width apart, make sure there is enough tension so that I can feel the burn.  I do 5 sets of  20 reps. I"ll leave how many sets and reps you do up to you.

No time to put out that fire, so it's time to move on to bent over rows.  With my torso at a 90 degree angle and knees slightly bent, I pick up my weight bending my elbow by my side. I do 20-25 reps for 5 sets with a 45sec rest in between.  Again I will let you determine what works best for you as far as sets and reps.

I know you're feeling the burn because I know I am.  Another great back exercise is the one arm row.To give it a little twist, I like to get down on all fours and whichever arm I'm going to row with I extend the opposite leg behind me to work on my core as well as my back.  It took a few times before I was able to get my balance on point. (Using a bench or chair, place your left foot on a step or platform and rest the left hand or forearm on the upper thigh. Hold a comfortable weight in the right hand, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor. Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it. At the top of the movement, squeeze the back while keeping the hips square and the abs engaged.)  Don't forget to switch sides and again weight amount, reps and sets I will leave up to you.

After doing these exercises, I am literally panting but I must work on my chest.  I love working on the chest(usually) but that was when I was benching 225lbs for 8-10reps.  Now I'm doing a whole lot of push-ups which aren't really as much fun. I start off with 20 regular push-ups just to get the blood moving to that area.  Now that I'm pumped I grab two chairs.  Yes, push-ups in between chairs.  A hand on each chair and get working on those pecs.  I do 3 sets of 12-15 reps, which is more than enough for me now.  I then do iso-push-ups.  You get your body in regular push-up position, go down for a regular push-up and come back up bringing your left knee to your chest, then the right.  Yes it is as hard as it sounds.  After 5 or 6 my chest is burning, I barely make it to 10.  I take a full 90secs to catch my breath before I do it again.  My chest is swollen by the time I finish. I cap it off with 10 regular push-ups and day 1 is done.