10.16.20 Workout: Chest & Back (Push-Pull)

Shred: (4 sets of 12 reps pull-ups superset 12 reps push-ups), (close, hammer grip lat pulldowns superset flyes on pecdec, 4 sets of 12 reps pulldowns and 16 reps on pecdec), (incline chest press w/ DB’s superset DB rows on incline bench, 4 sets of 12-16 reps on each exercise), rest 60-90 seconds between sets

Bulk: (4 sets of 10 reps pull-ups superset 10 reps push-ups), (close, hammer grip lat pulldowns superset flyes on pecdec, 4 sets of 8 reps pulldowns and 12 reps on pecdec), (incline chest press w/ DB’s superset DB rows on incline bench, 4 sets of 8-12 reps on each exercise), rest 90-120 seconds between sets

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