Paul Garay Custom Workout Program - Day 1 Chest & Back

Friday, September 27, 2013 at 4:40PM
Michael Kaye in Back, Chest, Conditioning, Crossfit, Custom Workout, Nutrition, Strength, Total Gym, YouTube Video

Continuing on with my Custom Workout Program for my good friend Paul Garay, todays YouTube Workout Video shows you Day 1 where I demonstrate some Chest and Back Exercises Paul will be doing using primarily his Total Gym. Paul will also be incorporating Cardio using his Elliptical, or some Skipping or Burpees. Paul will do his best to complete this entire workout without breaks but may at first need to take some small rests so that he is able to do complete sets.

Here is an example of a complete workout that Paul can scale to meet his available time and fitness level.

• Total Gym Chest Press (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Chest Press (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute) 

• Total Gym Chest Press (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Chest Fly (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Chest Fly (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Chest Fly (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

Paul can substitute some of the other exercises I show him in this video to make his workouts a bit more interesting and effective. 

This is a full 18 separate sets that should take Paul around 30 minutes to complete and will give Paul a complete muscle building and cardio workout targeted for Chest and Back. Paul can scale it by doing more or less sets and also adjusting the level of his Total Gym for more or less resistance.

• Part 1 - Interview with Paul
• This is Part 2 - Workout Day 1 Chest & Back
• Part 3 is Workout Day 2 Shoulders & Legs
• Part 4 is Workout Day 3 Arms & Legs (Coming Soon)

Watch my YouTube Video for this Custom Workout Program Geared Towards  Chest & Back:

Article originally appeared on Get Fit Over 40 (http://www.getfitover40.com/).