Day 1 : Chest and Back

Duration 60 min.
Equipment Yes

Exercise 1A

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
7 sets
* reps
45 sec. rest
*Rep scheme: 12,10,6,6,8,10,12. Superset with 1B

Exercise 1B

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
4 sets
15,12,10,8 reps
45 sec. rest

Exercise 2A

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
4 sets
8,6,8,10 reps
45 sec. rest
Superset with 2B

Exercise 2B

Pronated Wide-Grip Pullup
exercise image placeholder
4 sets
15,12,10,8 reps
45 sec. rest

Exercise 3A

Incline Dumbbell Bench Press You'll need: Bench How to
Incline Dumbbell Bench Press thumbnail
4 sets
6,8,10,12 reps
45 sec. rest
Superset with 3B

Exercise 3B

Bent-Over Barbell Row
Bent-Over Barbell Row thumbnail
4 sets
10,8,8,12 reps
45 sec. rest

Exercise 4A

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
4 sets
10 reps
45 sec. rest
Superset with 4B

Exercise 4B

Hammer Strength Two-Arm Row You'll need: Adjustable Cable Machine How to
Hammer Strength 2 Arm Row  thumbnail
4 sets
10 reps
45 sec. rest

Exercise 5A

Cable Flye
Cable Flye thumbnail
4 sets
12-15 reps
45 sec. rest
Superset with 5B

Exercise 5B

4 sets
12-15 reps
45 sec. rest
*Exercise should be one-arm cable pulldown.
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