Workout Routines

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.

by
5-Day Total-body Strength-training Challenge: Day 2
Duration 45-60
Exercises 7
Equipment Yes

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.

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

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
3 reps
2-3 min. rest

Exercise 2A.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
8 reps
0 sec. rest

Exercise 2B.

Dumbbell Flye You'll need: Bench How to
Dumbbell Flye thumbnail
4 sets
12 reps
0 sec. rest
Use a resistance band, as shown in the video.

Exercise 2C.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
4 sets
10 reps
60 sec. rest

Exercise 3A.

Landmine Row You'll need: Barbell How to
Landmine Row thumbnail
4 sets
10 reps
0 sec. rest

Exercise 3B.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
4 sets
10 reps
0 sec. rest

Exercise 3C.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
10 reps
60 sec. rest
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