DAY 7: Chest & Back Strength Workout // FIERCE 2.0

Chest & Back Strength Workout is Day 7 in Heather Robertson‘s 14 day Fierce 2.0 program. This is a tough upper body strength workout. Like most chest & back workouts, you are working all of your upper body muscles. The biceps assist in all back exercises, triceps assist in all chest exercises, and the shoulders assist in everything! I was definitely working hard. The renegade burpees at the very end really kicked my butt! This workout is made up of 3 circuits, each containing 5 exercises. Each circuit is done twice before moving on to the next circuit. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries.

Chest & Back Strength Workout is 39:28 minutes; 3:30 minute warm up and 4:20 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10, 15 and 20 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Super push ups (alternate one push up with one superman)
  2. Single arm chest press (alternate arms) (30# DBs)
  3. Chest fly (hips are raised isometrically in bridge throughout) (20# DBs)
  4. Pull overs (lay on back with legs raised and knees bent at 90 degrees while doing pullovers) (one 40# DB)
  5. V-press (lay on back with one DB in each hand, start with DBs together over ribs, push DBs upward, opening arms into a V then return to start) (18# DBs)
  6. Repeat #1-5

30 second rest

Circuit 2:

  1. Bent over rear delt flys (9# DBs)
  2. Underhand row (bent over double arm row, palms facing forward) (30# DBs)
  3. Scapular squeeze (extend arms out to sides in a T with palms facing ceiling, pull elbows behind ribs then push elbows back out to a T) (8# DBs)
  4. Kneeling row (in kneeling lunge, do a single arm back row) (one 45# DB)
  5. Repeat #4 on other arm
  6. Repeat #1-5

30 second rest

Circuit 3:

  1. Wide row (bent over row, arms are open to sides, row elbows up, keeping arms wide and palms facing behind you) (20# DBs)
  2. Push back push ups (do one push up then push glutes back to heels keeping knees elevated off mat)
  3. Side fly & squeeze (in modified straight arm side plank (on one hand and one bent knee with top leg extended straight), top arm is holding one DB, raise top straight arm/DB to ceiling then pull elbow back behind you, push DB back to ceiling then lower straight arm back to start) (one 7# DB)
  4. Repeat #3 on other side of body
  5. Renegade burpee (in straight arm plank do one renegade row each arm then jump feet into hands and stand, place DBs on mat again and jump feet back out to plank) (30# DBs)
  6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s