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Chest & Back ~ For Seious Hypertrophy

This is my personal Chest & Back agonist/antagonist workout - which I wanted to share. Tried and tested (gives you a serious workout). It mixes resistance w/ callisthenics. Let’s gooo

✔️ Reps | 10 - 12
✔️ Weight | you choose (70% 1RM)

  • 1 hour
  • Advanced
  • Dumbbell · Pull Up Bar · Bench
  • Chest · Upper Back
Bodybuilding Build muscle
Round 1
Dumbbell Bench Press
Reps | Weight (kg)
Rest
Dumbbell Bent Over Row
Reps | Weight (kg)
Rest
Standard Push Ups
Reps | Time (s)
Rest
Wide Grip Pull Ups
Reps
Rest
Round 2
Dumbbell Bench Press (Crush Grip)
Reps | Weight (kg)
Rest
Dumbbell Seated Fly
Reps | Weight (kg)
Rest
Wide Push Ups
Reps | Time (s)
Rest
Standard Pull Ups
Reps
Rest
Round 3
Dumbbell Bench Press to Fly
Reps | Weight (kg)
Rest
Dumbbell Incline Hammer Grip Bench Press
Reps | Weight (kg)
Rest
Dumbbell Chest Supported Row
Reps | Weight (kg)
Rest
Military Push Up
Reps | Time (s)
Rest
Close Grip Overhand Pull Ups
Reps
Rest
Round 4
Wide Grip Pull Ups
Reps
Rest
Standard Push Ups
Reps | Time (s)
Rest
Dumbbell Bent Over Row
Reps | Weight (kg)
Rest
Dumbbell Bench Press
Reps | Weight (kg)
Rest
Round 5
Close Grip Overhand Pull Ups
Reps
Rest
Military Push Up
Reps | Time (s)
Rest
Dumbbell Chest Supported Row
Reps | Weight (kg)
Rest
Dumbbell Incline Hammer Grip Bench Press
Reps | Weight (kg)
Rest
Dumbbell Bench Press to Fly
Reps | Weight (kg)
Rest
Round 6
Standard Pull Ups
Reps
Rest
Wide Push Ups
Reps | Time (s)
Rest
Dumbbell Seated Fly
Reps | Weight (kg)
Rest
Dumbbell Bench Press (Crush Grip)
Reps | Weight (kg)