Push/Pull Chest-Back Routine 3

Push/Pull Weight Training Program 3- Chest & Back
Exercise # of Sets # of Repetitions Weight Load
CHEST
Flat Barbell Bench Press* 5 3 to 10 Moderate to Heavy
Incline Barbell Bench Press* 4 3 to 10 Moderate to Heavy
Flat Bench Dumbbell Flyes 3 10 to 12 Light to Moderate
Cable Crossovers 3 12 to 15 Light to Moderate
BACK
Wide Grip Pulldowns* 5 6 to 10 Moderate to Heavy
V Bar Pulldowns 3 10 to 12 Moderate to Heavy
Barbell Bent Over Rows* 5 6 to 10 Moderate to Heavy
Seated Cable Rows 3 10 to 12 Light to Moderate
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid

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