Push/Pull Chest-Back Routine 6

Push/Pull Weight Training Program 6- Chest & Back
Exercise # of Sets # of Repetitions Weight Load
CHEST
Flat Bench Dumbbell Press 3 8 to 12 Moderate to Heavy
Incline Bench Dumbbell Press 3 8 to 12 Moderate to Heavy
Decline Dumbbell Bench Press 3 8 to 12 Moderate to Heavy
Cable Crossovers 3 12 to 15 Light to Moderate
Dips 3 15 to 20 (or failure) Performed with No Weight
BACK
Close Grip Pulldowns* 3 6 to 12 Moderate to Heavy
Barbell Bent Over Rows* 3 6 to 10 Moderate to Heavy
Single Arm Dumbbell Rows 3 8 to 12 (each arm) Moderate to Heavy
Wide Grip Pullups 3 10 to 15 (or failure) Performed with No Weight
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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