Some of my favorite workouts involve the chest, back, shoulders
and core area (abs and back, lower and upper). This is one reason why I always
make up new programs to challenge these muscle groups, keep things exciting,
and keep my posture standing tall and feeling strong!
Here’s a workout that involves those muscle groups all
in one shot! It’s super challenging as it recruits many muscles all at once for
proper execution. So needless to say, it’s a major calorie burner, as well as,
total body strength and conditioning workout. :-)
– Start in a high plank position while executing
(alternating) one arm lateral raise. 20 reps.
– Immediately transition into Renegade row. 20 reps.
– And finish with push-ups. 20 reps.
Execute 5 sets. First set, 20 reps for each exercise.
(Each row or raise is considered a rep). Second set, drop to 16 reps per
exercise, third set at 14 reps, fourth set at 12 reps, and fifth set at 10
reps.  

Be sure to choose a weight challenging enough that in
each set you can only properly execute the number of reps prescribed here. Keep
rest time between sets to a minimal.