Chest and Back anyone?
Posted by Mark Hamilton on
Here is a nice little workout to try next time your looking to do a different work out. Not many people train chest and back together but the pumps are insane. It was a favourite of Arnold and his training partners back in the day.
After a 2 set warm up we can get down to business. make the warm up slow and steady for 20-25 reps.
Supersets
All 15 reps. 2 second pause. 2 second tempo on the negative. - 5 sets
Superset 1
Incline dumbbell flyes into incline dumbbell press
superset with
Seated machine rows.
Superset 2
Flat dumbbell flyes into flat dumbbell press.
superset with
Straight arm pull downs into wide grip pulldowns
Superset 3
Incline Bench press
Superset with
Dumbbell rows
FST-7
Use a weight where the rep range is between 10-12 reps then perform 7 sets with a 30 second rest between.
FST-7 Chest
Low cable crossovers - hitting upper chest.
FST-7 Back
Close grip lat pulldowns
Enjoy the biggest pump you are probably likely to get!