Rise Episode 6 – Back & chest workout during the kincade fire

5 days of blackouts, fires, and no gym access – what would you do?

In this episode we see how meal prepping comes in handy during a power outage and we also get a back workout and a chest workout! Gabe tries flat barbell bench press for the first time since his heart surgery and see what happens when he loads his sternum with all that pressure.

Full chest workout is below!

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Gabe’s Kincade Fire Back Workout

Exercise Set DS SS Reps Rest time (min)
Wide grip lat pulldowns 1 (warm up) 20 1
2 20 2
3 16 2
4 10 2
Close grip cable row 1 15 2
2 12 2
3 10 2
4 8 2
Hammer strength low row 1 20 2
2 16 2
3 12 2
4a 8
4b Yes 15 2
Straight arm pulldowns 1 15 2
2 15 2
3 15 2

Gabe’s Birthday Chest Workout

This is Gabe’s first attempt at flat bench barbell press since his surgery. There’s a lot of new pressure on his sternum, but he’s still pushing to gain strength with some lower reps.

Make sure you’re increasing the weight every set on all these exercises. Even if it’s just a small amount, you’ll get better results.

Exercise Set DS SS Reps Rest time (min)
Flat barbell bench press 1 (warm up) 15 1
2 10 2
3 6-8 2
4a Yes 5 None
4b Yes 15 2
Incline dumbbell press 1 15 2
2 12 2
3 10 2
4 8 2
Incline dumbbell press 1 15 2
2 12 2
3 10 2
4 6
Standing cable flies 1 20 2
2 15 2

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Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial