This Chest and Back Workout is done as a circuit meaning that there’s little rest in between sets.  If you don’t already, start paying attention the type of grips you use when you’re training – not just for this chest and back workout.  By varying the grip you can target muscle groups differently.  You’ll notice with this workout that you will be alternating between push and pull exercises. 

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Set 1 – Complete 7 reps of each exercise alternating between chest and lats.  Rest one minute in between.  Shoot for reps of 20, 15, 10, 10, 5, 8, 6

Flat Bench Barbell Bench Press

Lat Pull-Down w Wide Pronated Grip

A pronated grip means that you’re palms are facing forward.

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Set 2 – Shoot for 10-12 reps of each exercise then rest for one minute and continue to next set. Complete 4 total sets.

Dumbbell Incline Chest Press

 

Single Arm Dumbbell Row w Neutral Grip

Neutral Grip means that your palms are facing inwards towards your body.

 

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Set 3 – 10 to 12 reps of each exercise then rest for one minute. Complete 4 sets total.

Pec Deck

Some serious weightlifting fans don’t believe that weight machines offer the same level effectiveness for building muscle, but they’re wrong.  The pec deck was found to be one of the top 3 best chest exercises you can do.  Check out the full study and article here.

 

Low Row w Narrow Neutral Grip