The perfect back and chest workout routine for women

The perfect back and chest workout routine for women

Ladies, this is the perfect article for you. We’ve created this amazing workout routine, especially for you that will give you a sexy back and chest to die for. The routine is very simple and you can do it from the comfort of your own home.

Upper body workout:

Always warm up before you start exercising.

1. Side Dribbling – 60 seconds


Start with the hips back and the knees slightly bent. Take a few steps to the left and touch your left foot. Repeat on the other side.

2. Pullover – 45 seconds


Lie on the floor, grab one dumbbell and hold it with both hands. Press your arms up and lower the weight above your head.

3. Chest compression – 45 seconds


lies down. Hold a dumbbell in each hand and place your palms facing your feet. Lift the dumbbells above your shoulders and exhale.

4. Bent to Row – 45 seconds


Bend your torso. Press your shoulder blades and pull the dumbbells toward your waist line.

5. Chest fly shoulder press – 45 seconds


Lift the dumbbells so that the top of your arms is parallel to the floor. Bring your forearms and elbows toward the midline of your body. Return to the starting position and fully extend your arms.

6. Deadlift wide row – 45 seconds


Combine the broad row movement with the Romanian deadlift to strengthen the glutes and upper back.

7. Finger tip to toe – 60 seconds


Keep your back straight and open your chest. Try to touch your foot with the opposite hand. Switch sides for a full 60 seconds.

8. Press the pressure – 45 seconds


Hold the dumbbells in front of you. Keep your elbows facing down and palms facing each other. Extend your arms and push the dumbbells over your head.

9. Knee thrust – 30 seconds


Your spine should be in a neutral position and the core should be aligned. Exhale as you push up.

10. Forward Kick Reverse Lunge – 45sec


Take a step back with your right arm and lunge. When you start out, kick your right leg. Repeat with the other leg.

Repeat the cycle 3 times, resting for 1 minute between sets.

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