Chest & Back Day

On some of my splits I have a day where I combine chest and back into one workout. The most common method is to super-set the two muscle groups, but sometimes I like to work them independently even though I am working them on the same day. Here’s a routine I use on those occasions:

Exercise Sets Reps
Bench Press 4 10+
Close-hand Dumbbell Bench Press 4 10+
Standing One-arm Low Dumbbell Chest Fly 4 10+
Standing High Cable Chest Fly 4 10+
Tri-set for Back 4
Pull-up Max
Pendlay Row (Heavy) 10+
Dumbbell Row (Lighter) 15+

 

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