Workout Plans: Back

The back is composed of several huge muscle groups. Activating these muscles will burn a high number of calories and can contribute to a significant increase in metabolism. Like the chest workout below, this workout will utilize supersets. Rest periods in between sets should not exceed 90 seconds.

Warmup for 5 minutes on an exercise bike, treadmill, or by skipping rope.

Bent over Barbell Row

• 5 sets with increasing weight
• sets should follow 15-12-10-8-8

Lat Pulldowns

• 3 sets of 12-10-8 reps
• start with 12 reps, then increase weight by 10 lbs, get another 10 reps, increase 10 lbs, get another 8 reps

Dumbell Pullover

• 5 sets of 10-15 reps

superset with…
One-arm Dumbell Rows

• 5 sets of 10-15 reps

Pull ups

• 4 sets to failure

superset with…
Seated Cable Rows

• 4 sets of 10-15 reps

Barbell Deadlift

• 2 warmup sets of 10-15 reps
• 3 working sets of 5-8 reps

Back Extensions

• 3 sets of 15-20 reps

DONE. Grab a recovery shake and a good night’s sleep.

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Workout Plans : Chest

This workout will include a few supersets to push your chest muscles to the MAX. For those of you who don't know, a superset is performed when two movements are performed back to back with NO REST in between. That means have the weights out and ready to go. Rest for 60 - 90 seconds in between each set.

Incline Bench Press - 2 warmup sets of lower weight and high reps (15-25)
                                 - 3 working sets of higher weight and lower reps (8-15)
superset with...

Incline Dumbell Flyes - 5 sets of 12-15 reps

Think that was hard? Move right into...

Flat Bench Press - 2 warmup sets of lower weight and high reps (15-25)
                            - 3 working sets of higher weight and lower reps (8-12)
superset with...

Flat Dumbell Flyes - 5 sets of 12-15 reps

Finish with one more HUGE superset!

Cable Crossovers - 5 sets of 12-15 reps

superset with...

Chest Dips (lean forward slightly to target chest) - 5 sets to failure

Recommend a recovery drink after, you'll be sore!!