Chest and Back Exercise for Men

June 25, 2012

Workouts

Chest/Back (for men)

Dips                                       3 Sets Max reps

^

Pull Ups                                  3 Sets Max Reps

^

Push ups                                 3 Sets Max Reps

 

 

Single Pec Fly                        3 Sets 30,20,15 Reps

^

Single D.Bell Row                 3 Sets 30,20,15 Reps

^

Crunches                               3 Sets 1min

^

Elbow Planks                        3 Sets 1min

 

Incline D.Bell Fly                  3 Sets 20,15,10 Reps

^

Incline Bench Press             3 Sets 15,12,10 Reps

^

Push ups                                3 Sets 10,10,10 Reps

 

Barbell Bent Over Row       3 Sets 30,20,15 Reps

(wide grip)

^

Bench D.Bell Pullover         3 Sets 20,15,10 Reps

^

D.Bell Bent Over Fly            3 Sets 20,15,12 Reps

 

Reverse Crunches                3 Sets 1min

(Incline Bench)

^

T-Plank                                   3 Sets 1min

^

Elbow Plank                           3 Sets 1min

 

(^) Means take 15-20 seconds and jump right into a superset.

Take 2min between each combo supersets

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