12 Days of Christmas Workout Challenge - Day #1: Chest and Back - BodyRock
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12 Days of Christmas Workout Challenge - Day #1: Chest and Back

December 13, 2014 1 min read

Want to stop yourself from overdoing it at your Christmas Feast? That may be next to impossible for most of us, but the good news is that you can kick your own a** and work out like a rockstar BEFORE the meal. When it comes time to eat, you can enjoy guilt-free! For the next 12 days, prepare yourself for a hardcore workout that will push you to your very limits! By the time Christmas rolls around, you'll have earned that meal!

Day 1: Chest and Back

Chest:
  • Regular Bench Presses (3 sets of 12 to 15 reps)
  • Incline Bench Presses (1 set of 12 to 15 reps)
  • Decline Bench Presses (2 sets of 12 to 15 reps)
  • Cable Flys (2 sets of 12 to 15 reps)
  • Decline Cable Flys (1 set of 12 to 15 reps)
Back:
  • Wide Grip Cable Pulldowns (1 set of 12 to 15 reps)
  • Regular Grip Cable Pulldowns (2 sets of 12 to 15 reps)
  • Behind the Neck Cable Pulldowns (1 set of 12 to 15 reps)
  • Reverse Grip Cable Pulldowns (1 set of 12 to 15 reps)
  • Close Reverse Grip Cable Pulldowns (1 set of 12 to 15 reps)
  • Straight-Arm Pulldowns (2 sets of 12 to 15 reps)
  • Close Grip Straight-Arm Pulldowns (2 sets of 12 to 15 reps)
  • Standing Rows (1 set of 12 to 15 reps)
Lower Back:
  • Hyperextensions (2 sets of 12 to 15 reps)
  • Bridge (30 to 60 seconds)
  • Deadlifts (2 sets of 12 to 15 reps)
  Finish off the workout with 20 minutes of light cardio!      

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