Chest & Back Workout

  • Pyramid Barbell Bench
    Start with a weight for 10-12 reps, each set add weight while dropping the number of reps. When you get to a heavy weight for 1-2 reps, then reverse; start lowering the weight back down and increasing reps again.

  • 4 Set Superset
    1. Wide Grip, High Touch Incline Barbell Bench Press x 15
    -Place hands on bar as wide as the rack will allow. Touch the bar just below your chin at the top of your sternum.

    2. Wide Grip Pull-Ups x 10
    -Try to get your hands at the same width as the placement for incline bench press.

  • 4 Set Superset

    1. V-Bar Bent Over Landmine Row x 10

    - Keep your chest up, hips back, hamstrings engaged, lower back flat.

    2. Straight Bar Bent Over Row x 10

    - Same cues as V-Bar, but with straight bar. This will be with much lighter weight.

  • 4 Set Tri-Set

    1. Low Incline DB Bench x 10

    - Low incline on bench (less than 45 degrees. Big stretch on the pecs

    2. Cable Crossover x 20

    -Stop momentum at the top and bottom of the movement. Stretch and squeeze!

    3. DB Pulloever x 15

    - Shoulder blades on bench, hips lower than shoulders, full stretch at bottom.

  • 1 Round Finisher

    1. Flat Barbell Bench Press

    - Start with empty barbell x 10 reps, then add 10lbs on each side and do 10 reps/ Continue this cycle until you can no longer perform 10 reps, then begin working your way back by taking off 10 lbs each time.

WorkoutsCory Carpenter