Push/Pull Chest-Back Routine 4

Push/Pull Weight Training Program 4- Chest & Back
Exercise # of Sets # of Repetitions Weight Load
CHEST
Flat Barbell Bench Press* 5 3 to 10 Moderate to Heavy
Incline Bench Dumbbell Press 4 10 to 12 Moderate to Heavy
Close Grip Bench Press 3 10 to 12 Light to Moderate
Flat Bench Dumbbell Flyes 3 10 to 12 Light to Moderate
BACK
Wide Grip Pulldowns* 5 6 to 12 Moderate to Heavy
Reverse Grip Pulldowns 3 10 to 12 Moderate to Heavy
Single Arm Dumbbell Rows 3 8 to 10 (each arm) Moderate to Heavy
Barbell Stiff Leg Deadlifts 4 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

Leave a Comment

You must be logged in to post a comment.