39 Min Chest & Back Strength + Sprint: Day 32 of HR12WEEK 5.0
Heather Robertson- Duration
- 38 min
- Level
- Intermediate
- Body Focus
- Upper Body
- Est. Calories
- ~270 kcal
Upper body day in 39 minutes: unilateral chest and back circuits with heavy dumbbells and a 4-minute sprint finisher.
Day 32 of HR12WEEK 5.0 focuses on the chest and back, combining unilateral exercises, slow motion, time under tension and combo moves. After a warm-up come two circuits of 40 seconds on and 20 off, three rounds each, then a 4-minute sprint finisher and a cool-down. The video runs about 39 minutes with heavy dumbbells and a mat.
Collections
Equipment setup
Who Is It For?
Lifters with heavy dumbbells who want a challenging, structured chest and back session with a cardio-style finisher.
Who Is It Not For?
Not ideal for beginners or without heavy dumbbells, since the circuits rely on loaded presses and rows plus push-ups in the finisher.
Key Benefits
Builds chest and back strength with single-arm work and slow, controlled reps, then lifts your heart rate with a short sprint.
Things to Keep in Mind
Keep your core braced on rows and presses and choose weights you can control; ease off the sprint push-ups if your wrists or shoulders feel strained.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session