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The Perfect Back and Chest Workout Routine for Women

Ladies, this is the perfect article for you. We’ve created this amazing exercising routine, especially for you that will give you a sexy back and chest to die for. The routine is pretty simple and you can do it in the comfort of your own home.

The Upper Body Workout:

Always warm up before you start exercising.

1. Side shuffle- 60 seconds

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Start with your hips back and knees slightly bent. Take a few steps on the left and touch your left foot. Repeat on the other side.

2. Pullover- 45 seconds

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Lie on the floor, grab one dumbbell and hold it with both hands. Press your arms up and lower the weight over and beyond your head.

3. Chest press- 45 seconds

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Lie down. Hold one dumbbell in each hand and place your palms so they’re facing your feet. Raise the dumbbells above your shoulders and breath out.

4. Bent over row- 45 seconds

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Bend your torso. Squeeze your shoulder blades and pull the dumbbells towards your waist line.

5. Chest fly shoulder press- 45 seconds

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Raise the dumbbells so your upper arms get parallel to the floor. Bring your forearms and elbows towards the midline of your body. Return to starting position and fully extend your arms.

6. Deadlift wide row- 45 seconds

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Mix the wide row move with the romanian deadlift to strengthen your glutes and upper back.

7. Fingertip to toe jack- 60 seconds

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Keep your back straight and open your chest. Try to touch your foot with the opposite hand. Switch the sides the whole 60 seconds.

8. Push press- 45 seconds

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Hold the dumbbells in front of you. Keep your elbows pointing down and palms facing each other. Extend your arms and push the dumbbells over your head.

9. Knee push ups- 30 seconds

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Your spine should be in neutral position and core engaged. Exhale as you push up.

10. Reverse lunge front kick- 45 seconds

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Take a step back with your right arm and lunge. As you start coming up, kick your right leg up. Repeat with the other leg.

Repeat the circuit 3 times, rest for 1 minute between sets.