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Intense Workout

"HYPERTROPHY CHEST & BACK"

Intense   55 minutes

Target Areas: Chest, Back

Equipment: Barbell, Dumbbells, Bench, Strength Machine, Weight Plates, Stability Ball

Martel Berry
 		    Added By Martel Berry
"HYPERTROPHY CHEST & BACK"
Tags
Full Gym Workouts Chest Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts Weight Plates Workouts Exercise Ball Workouts

Exercises

Set 1: 3 rounds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
8 reps

Set 2: 4 rounds
Reverse Grip Dumbbell Bench Press
Reverse Grip Dumbbell Bench Press
Reps until failure
Lying Dumbbell Pullover
Weights: Moderate
Lying Dumbbell Pullover
Reps until failure
Rest
Rest
45 seconds

Set 3: 4 rounds
Dumbbell Incline Press Up
Weights: Moderate
Dumbbell Incline Press Up
12 reps
have the weight come closer to your chin on way down and at start
Rest
Rest
30 seconds

Set 4: 4 rounds
Rear Delt Bent Over Incline Bench Row
Rear Delt Bent Over Incline Bench Row
10 reps
Rest
Rest
30 seconds

Set 5: 4 rounds
Turtle Raises
Turtle Raises
12 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Kelso Shrug
Weights: Moderate
Kelso Shrug
12 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Decline Bench Press
Decline Bench Press
10 reps
Rest
Rest
30 seconds

Set 8: 2 rounds
Wide Grip Lat Pulldown
Weights: Moderate
Wide Grip Lat Pulldown
12 reps
Rest
Rest
30 seconds

Set 9: 2 rounds
Close Grip Lat Pulldown
Weights: Moderate
Close Grip Lat Pulldown
12 reps
Rest
Rest
30 seconds

Set 10: 4 rounds
Straight Arm Pushdown
Weights: Moderate
Straight Arm Pushdown
12 reps
Rest
Rest
30 seconds

Set 11: 5 rounds
Pec Deck
Weights: Moderate
Pec Deck
12 reps
Rest
Rest
30 seconds

Set 12: 2 rounds
Pec Deck
Weights: Moderate
Pec Deck
12 reps
half reps
Rest
Rest
30 seconds

Set 13: 4 rounds
Single Arm Cable Low Rows
Weights: Moderate
Single Arm Cable Low Rows
10 reps
Rest
Rest
30 seconds

Set 14: 5 rounds
Plate Push Press
Weights: Moderate
Plate Push Press
12 reps
start with 10 or 20
Rest
Rest
30 seconds

Set 15: 3 rounds
Hyper YW Combo
Weights: Light
Hyper YW Combo
5 reps
Great back workout to finish strong with!
Rest
Rest
30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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