DPTXtreme - Chest/Back...

35-30-25-20-15-10/10-15-20-25-30-35 of:

Kettlebell Power Floor Fly @ 35lbs*

Kettlebell Row @ 35lbs*

Rest as needed in between sets. 105 reps  of each. 

*Superset

* “The power floor fly is basically a cross between a fly and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.

With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation

Cash Out: Kettlebell Renegade Row - 7 x 3/3 @ 70lbs

“The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells”. - Barbend.Com

• Lats (back)
• Wrists
• Biceps
• Rhomboids
• Abdominals
• Obliques
• Glutes
• Erectors

Super Slow Pull Up: 49 seconds. 26 up & 23 down. 

Dynamic Roof Front Lever: 3x5 

AVG HR - 127 BPM

MAX HR - 154 BPM

DPTXtreme - Chest/Back...

35-30-25-20-15-10/10-15-20-25-30-35 reps of:

Kettlebell Floor Fly @ 35lbs

Push Ups*

*Sets of 10 & 15 - Incline, 20 & 25 decline, 30 & 35 regular. 

Then,

35-30-25-20-15-10/10-15-20-25-30-35 

Kettlebell Pullover @ 35lbs

TRX High Row

Alternate movements. Complete all the chest movements then the back movements. 

Cash Out:

UCV DB Raise - 5x5 @ 20lbs

Close Grip Pull Ups - 3x5

“Close grip pulls will take the lats out of the movement, putting your upper back muscles in a position of weakness, forcing you to rely on your biceps and forearm muscles to complete the movement.

The close grip pull up is not rocket science, its painfully simple and brutally effective, much more difficult than the standard pull up but rarely seen in gyms today. Start with your thumbs touching, and perform your pull up as usual, you’ll be feeling humbled very quickly especially if you are weighing north of the 200lbs mark”. 

AVG HR - 130 BPM

MAX HR - 167 BPM

DPTXtreme - Chest/Back...

Cash In: TRX Pelican Push Up - 10x3

35-30-25-20-15-10/10-15-20-25-30-35 of:

Kettlebell Power Floor Fly @ 35lbs*

Kettlebell Row @ 35lbs

*Complete all the chest movements then the back movements. 

* “The power floor fly is basically a cross between a flye and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.

With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation

Cash Out: Kettlebell Renegade Row - 10x3/3

“The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells”. - Barbend.Com

• Lats (back)
• Wrists
• Biceps
• Rhomboids
• Abdominals
• Obliques
• Glutes
• Erectors

AVG HR - 130 BPM

MAX HR - 169 BPM

DPTXtreme - Chest/Back...

35-30-25-20-15-10/10-15-20-25-30-35 reps of:

Kettlebell Floor Press @ 35lbs

Push Up

Then,

35-30-25-20-15-10/10-15-20-25-30-35 

Kettlebell Row @ 35lbs

TRX Face Pull 

Alternate movements. Complete all the chest movements then the back movements. 

AVG HR - 120 BPM

MAX HR - 149 BPM