Chest & Back Killer (HeS)

Intense Duration 36 minutes

Target Areas: Upper Body, Arms

Equipment: Barbell, Bench, Strength Machine, Dumbbells, Pull Up Bar

Added by Personal Trainer Uncle Heiko S

Exercises

Set 1: 3 rounds

Weights: Heavy
Effort: Very Hard

Barbell Bench Press

5 reps

Rest

30 seconds

Set 2: 1 round

Rest

30 seconds

Set 3: 1 round

Weights: Moderate

Lat Pulldown

16 reps

Rest

1 minute

Set 4: 3 rounds

Weights: Heavy
Effort: Very Hard

Barbell Bench Press

5 reps

Rest

30 seconds

Set 5: 1 round

Rest

30 seconds

Set 6: 1 round

Weights: Moderate

Lat Pulldown

16 reps

Rest

1 minute

Set 7: 3 rounds

Weights: Heavy
Effort: Very Hard

Barbell Bench Press

5 reps

Rest

30 seconds

Set 8: 1 round

Rest

30 seconds

Set 9: 1 round

Weights: Moderate

Lat Pulldown

16 reps

Rest

1 minute

Set 10: 1 round

Rest

1 minute

Set 11: 1 round

Weights: Heavy
Effort: Vigorous

Incline Dumbbell Bench Press

10 reps

Weights: Moderate
Effort: Very Hard

Cable Crossover

Reps until failure

Effort: Vigorous

Decline Bench

Reps until failure

Rest

1 minute

Set 12: 1 round

Effort: Vigorous

Pull-Ups

Reps until failure

Weights: Moderate
Effort: Very Hard

Barbell Bent-Over Rows

Reps until failure

Effort: Very Hard

Rowing (Cable)

Reps until failure

Rest

1 minute

Set 13: 1 round

Weights: Heavy
Effort: Vigorous

Incline Dumbbell Bench Press

10 reps

Weights: Moderate
Effort: Very Hard

Cable Crossover

Reps until failure

Effort: Vigorous

Decline Bench

Reps until failure

Rest

1 minute

Set 14: 1 round

Effort: Vigorous

Pull-Ups

Reps until failure

Weights: Moderate
Effort: Very Hard

Barbell Bent-Over Rows

Reps until failure

Effort: Very Hard

Rowing (Cable)

Reps until failure

Rest

1 minute

Set 15: 1 round

Weights: Heavy
Effort: Vigorous

Incline Dumbbell Bench Press

10 reps

Weights: Moderate
Effort: Very Hard

Cable Crossover

Reps until failure

Effort: Vigorous

Decline Bench

Reps until failure

Rest

1 minute

Set 16: 1 round

Effort: Vigorous

Pull-Ups

Reps until failure

Weights: Moderate
Effort: Very Hard

Barbell Bent-Over Rows

Reps until failure

Effort: Very Hard

Rowing (Cable)

Reps until failure

Rest

1 minute

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Exercises

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