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The 5-day Total-body Strength-building Challenge: Redefine your chest and back on Day 2

Carve new lines and build big mass in your pecs, traps, lats, and triceps with this workout.

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  • 45-60

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5-Day Total-body Strength-training Challenge: Day 2

This muscle-building chest and back workout from Jen Romanelli, a personal trainer and co-owner of Trooper Fitness, might be super-simple, but it ain’t easy.

You’ll have to power through seven mass-making moves, some straightforward and some with variations (like adding resistance bands), that will exhaust your pecs, lats, traps, and triceps, but ultimately forge huge muscle.

Directions

Perform the exercise pairs (marked A and B) as supersets. You’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 1, the bench press, is done with conventional straight sets.

Depending upon your ability, you may increase or decrease the rest periods between supersets.

For more chest and back work

Check out our favorite old-school bodybuilding chest and back workout, our full-gym chest workout routine, and our 30 best back exercises of all time.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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The 5-day Total-body Strength-building Challenge

Day 2: Redefine your chest and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Bench Press

Equipment
Barbell
Sets
5
Reps
3
Rest
2-3 min.
Exercise 2 of 7

Bentover Row

Equipment
Barbell
Sets
4
Reps
8
Rest
0 sec.
Exercise 3 of 7

Dumbbell Flye

Equipment
Bench
Sets
4
Reps
12
Rest
0 sec.
Use a resistance band, as shown in the video.
Exercise 4 of 7

Plyo Pushup

Equipment
No Equipment
Sets
4
Reps
10
Rest
60 sec.
Exercise 5 of 7

Landmine Row

Equipment
Barbell
Sets
4
Reps
10
Rest
0 sec.
Exercise 6 of 7

Weighted Pullup

Equipment
Pullup Bar
Sets
4
Reps
10
Rest
0 sec.
Exercise 7 of 7

Dip

Equipment
Dip Station
Sets
4
Reps
10
Rest
60 sec.
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