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StretchingUpper Body

Workout Wednesday – Balance Your Upper Body – killer chest and back workout

By January 22, 2014June 10th, 20166 Comments
killer chest and back workout

killer chest and back workout

Upper Body Balance Workout

Chest Press on Stability Ball

One Arm Dumbbell Row

BOSU Ball Push Up With Overhead Press

Chest Fly On Stability Ball

Dumbbell Straight Arm Pullover on Stability Ball

Burpee to Dumbbell Renegade Row

Cable Or Band Side Plank With Row

Join the discussion 6 Comments

  • Fiona says:

    Looks good but doesn’t put the fear in me when I’m just starting back after a long break. Just what I need, thanks flavia!

  • Christina says:

    Hi Flavor,
    I think I strained or torn a bicep muscle… what can I do to keep going on my workouts just so I don’t lose the gains that I’ve made?

    • Anna says:

      Hi Christina,
      You need to go see a physical therapist, ART, or MAT specialist to learn the extent of your injury before continuing to train upper body. You should still be able to cardio and legs just fine but stop if anything puts strain on your arm.
      All the best!
      Anna, CPT, FF Specialist

  • nassira says:

    Hi flavia,

    First i want to thank you for giving me inspiration! and mitivation.
    My question is that i am working out 5 days a week focust on resistants traininig and litlle bit of cardio at the end of my workouts.15 to 20 min max.
    Clean diet ofcourse with lots of protein. Veggi low complex carbs and water. (I had my second son over a year a go and i am 29 years old), and working out now up to 7 months intensily.
    I have droped down with my bodyfat percentage from 34% to 22% and in centimeters i also shrinking.
    But on the scale i am still a 153 pound s? ?
    I know i build a lot of muscle with heavy lifting but i would really like to know how to lose the last 5 kilo s ??? Because i am 5.2 feet ( 1.59 centimeters in height.
    And also lost a lot of fat arround my chest:(( so my breast look smaller. Is it true that you can build muscles at your chest as a woman??, to get bigger breasts??? Please help me because i dont want to loose more breast size!

  • Jennifer says:

    I’m interested in buying either the full body or curvalicious workout. What are the differences ?

    • Anna says:

      Hi Jennifer,
      Thank you for your interest in Flavilcious Fitness.
      Full-Body-Licious is more geared for fat loss and involves full body workouts in every workout. Curvalicious is a fat loss system but it is geared towards giving your muscles shape as we incorporate different rep ranges and lift heavier weights for some exercises to stimulate muscle growth.

      Also, Curvalicious is targeted towards one muscle group at a time so the workouts are more body part specific.

      Flavia wrote a blog post with further details, have a look:

      Full-Body-Licious: This 8-12 week program will help you lose weight, tighten your entire body and will not make you seem like you are on a diet. You can find the online program here:

      Curvalicious: Will give you feminine curves in all the right places. No more looking like you went on a starvation diet. This program will give your muscles that toned look that every female desires. Want to look like you workout? Grab Curvalicious here

      Let us know if you have any other questions- we’re here to help! 🙂
      All the best,
      Anna, CPT, FF Specialist

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