NECK, CHEST & BACK Workout - Buff Natural

Chest and back day! This workout includes lots of kettle-bell warm ups and exercises using a combination of high intensity and volume training techniques.

Warmup
20 each side
- Kettlebell Halo
- Kettlebell Reverse Chops
- Kettlebell Swing
- Goblet Squat

Face pulls
2-3 sets - 12-15

Neck - All four sides
12-20 reps each

Chest
Warmup on controlled jumping fake dips

Bodyweight Dips -
1 set to failure

GOAL: 30 Bodyweight reps in one set - then move to weighted dips

Back

Bent-Over Barbell Rows (Elbows out (trap focus))
Warmup with a few reps on 60-70% weight
3-4 sets - 6-10 reps

Chest Again - Finisher
Cable or DB Upper Chest Flies
2-3 sets - 8-12 reps

Website for coaching and shop
https://buffnatural.com