A Week of Hard Labor - Day 1 - Chest and Back

A couple of weeks ago, I mentioned that the new “Week of Hard Labor” fitness program would be coming and this week it is finally available. The first workout in the schedule…a classic – chest and back! I am going to give you all of the details about this new routine that you can try out, starting today!

A Week of Hard Labor – Chest and Back – Video Review

In this view review of the Chest and Back workout, I provide you with some insight into the different exercises and structure of the workout as well as some tips to help you get through it!

A Week of Hard Labor – Day 1 – Chest and Back

Workout Equipment

Equipment needs for this program are detailed below, but are pretty much in line with what you needed for the Body Beast program. In depth details on equipment can be found here: Body Beast Equipment: What You Need

Here’s What’s Required:

Workout Details

Here is a break down of the workout itself. As I mentioned in the video, it’s a pretty simple, no nonsense workout where you alternate between a chest exercise and a back exercise. I have included a downloadable worksheet that you can track your reps and weight for each exercise in this workout.

Total Time: 45 minutes

Warm-up

Superset (3 rounds)
- Flat Bench Twisting Press
- Pullovers
Superset (3 rounds)
- (1,1,2) One Arm Incline Press
- One Arm Row
Giant Set (2 rounds)
- Close Grip Press
- Push-ups
- Pull-ups
- Reverse Flys
Force Set
- Close Grip Press
- Chin-ups
- Reverse Flys

Cool Down

A Week of Hard Labor Worksheets

Keeping track of your weights for each exercise is key to monitoring progress and improvement. I have created a handy downloadable PDF for you to track everything about this Chest and Back workout.

Download the Worksheet

Ready to Get Started with A Week of Hard Labor?

Remember, A Week of Hard Labor will only be available through Beachbody On Demand. That means you’ll need a subscription to the service to access this new program. If you are already a subscriber to Beachbody On Demand, you are all set! If not, you can start with a 2-week trial of Beachbody On Demand FREE.

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Check out All-Access!

If you aren’t an On Demand customer, you can get unlimited access to Beachbody’s most exclusive premium fitness programs, including all new releases worth over $700 for only $99 with the All-Access membership.

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Plus, with Beachbody On Demand, you get the complete workouts—end to end—plus step-by-step fitness guides, workout calendars, nutrition plans, and more—all online! Everything that makes Beachbody programs the #1 home fitness programs on earth!

What’s next in the A Week of Hard Labor schedule?

Here is a look ahead to the other workouts in the program.

Day 1 – Chest and Back
Day 2- Legs
Day 3 – Core
Day 4 – Shoulders & Arms
Day 5 – Total Body

I plan on creating a review of each and every workout as I have done here – check back soon for additional details on those workouts from A Week of Hard Labor!

Need a Coach?

If you need to find someone that will hold you accountable, answer your questions, help you, and PUSH YOU for the entire duration of your workout! Luckily for you, that’s what me and my team are here for. If you don’t have a coach yet and want one, I’d love to be your coach and help you through a fitness program. I am available to help you reach your goals!

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