Workout – Chest and Back

Chest and Back Workout screen-shot-2016-10-02-at-20-22-30screen-shot-2016-10-02-at-20-22-41

* Note: For the slow bench press, tempo is three seconds down, slight pause at the bottom and fast up.
D/B = Dumbbell
S/A = Single Arm

The exercises with the same letter are supersets
(e.g. complete one set of (a) Barbell Bench Press and then one set of (a) Barbell Row and repeat this until you have completed the number of sets prescribed)

I have included the weight that I did those exercises at on that particular day. Don’t feel like you need to use the same weight. Different machines and gyms will require different weights! The important thing is that you feel the exercise in the correct part of the body.

Let me know if you try the workout and how you got on!

Barbell Bench Press


Straight Barbell Row


D/B Flyes


Machine Chest Press


Machine Row