Back & Chest Shredder

Back Workout

Welcome to week five of the Muscle Confusion Trainer!  I promised you week five would start mixing things up more, so get ready to confuse your muscles even more for maximum growth and development.  This is a long workout, however the intensity is high so you should be able to complete it in a mere hour and a half.  Too long for you?  Well find another workout plan then.  If you think working out over an hour is overtraining, then this workout is not for you.  With the right amount of rest days and supplementation, your body will not be overtrained, especially after it has already gotten used to the first four weeks.  Get ready to kick it into high gear as we train opposing muscles groups this week.  Ready? Set?  Let’s fucking go!

MACHINE INCLINE BENCH PRESS
4 sets of 30,20,12,6 reps (45 seconds rest between sets)
PULLUPS
4 sets each to failure (45 seconds rest between sets, alternating grips)

(2-3 Minute Rest)

FLAT MACHINE BENCH PRESS
4 sets of 20,15,12,6 reps (45 seconds rest between sets)
LAT PULLDOWNS (NEUTRAL GRIP)
4 sets of 20,15,12,6 reps (45 seconds rest between sets)

(2-3 Minute Rest)

SUPERSET
DECLINE SMITH MACHINE BENCH PRESS
4 sets of 20,15,12,6 reps (45 seconds rest between sets)
SEATED CABLE ROWS OR ISO MACHINE ROWS
4 sets of 25,15,12,6 reps

(2-3 Minute Rest)

SUPERSET
INCLINE DUMBBELL FLYES
4 sets of 20,15,12,10 reps (45 seconds rest between sets
SMITH MACHINE BARBELL ROWS OR DUMBBELL ROWS
4 sets of 25,15,12,6 reps

GIANT SET
WEIGHTED HYPEREXTENSIONS
4 sets of 15,12,8,6 reps
DEADLIFTS
4 sets of 15,12,8,6 reps
HEAVY DUMBBELL SHRUGS
4 sets of 15,12,8,6 reps

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