Back & Chest Shredder 2

Back Workout

Here we go with the sequel to Back & Chest Shredder!  Yes, this is the second time you will be working out your back and chest this week.  Usually I train one bodypart a week.  Mainly, I do this to help prevent injuries, as it gives ample time for your muscles and joints to rest before working them again.  However, this week you will be working them twice a week.  This mixes things up and gets your body out of the comfort zone.  After this week,  you will return to just one body part a week.  Doing this for just one week should not be enough time to overstress your joints, however I do recommend to be sure to not forget your recovery supplements such as glutamine and BCAA’s, or even take extra this week.  You will be doing all new exercises as the original Back & Chest Shredder, but will follow the same reps.  As always, give it your 110% and let’s kick some ass!

DUMBBELL 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)

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

(2-3 Minute Rest)

SUPERSET
WIDE GRIP HAMMER STRENGTH MACHINE PRESS
4 sets of 20,15,12,6 reps (45 seconds rest between sets)
T-BAR ROWS
4 sets of 25,15,12,6 reps

(2-3 Minute Rest)
PEC DECK MACHINE FLYES
4 sets of 20,15,12,10 reps (45 seconds rest between sets
SEATED CABLE 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 BARBELL SHRUGS
4 sets of 15,12,8,6 reps

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