View this plan on Fitain

Chest & Back ~ For Seious Hypertrophy

Get ready for a serious workout with my personal Chest & Back agonist/antagonist routine! 💪 This tried and tested workout mixes resistance with callisthenics for maximum impact. I’ve put in my reps and weights, but you can easily overwrite them with your own! 🤩 Once you’ve saved your targets, follow these simple steps: 1 - Click the ‘more button’ (it’s the three dots) at the top right corner. 2 - Click ‘Update targets’. 3 - Overwrite with your own targets and voila! You’re good to go! 🚀

  • 1 hour 5 minutes
  • Advanced
  • Chest · Upper Back

Interests

Bodybuilding Build muscle Strength

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Dumbbell

Pull Up Bar

Bench

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Round 1

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 11 14
Rest - 00:45
2 11 14
Rest - 00:45
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 11 16
Rest - 00:45
2 11 16
Rest - 00:45
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps Time (s)
1 - 45
Rest - 00:45
Wide Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 10
Rest - 01:00

Round 2

Dumbbell Flat Bench Hex Press
Beginner
Chest
Set Reps Weight (kg)
1 11 14
Rest - 00:45
2 11 14
Rest - 00:45
Dumbbell Seated Fly
Intermediate
Upper Back
Set Reps Weight (kg)
1 11 14
Rest - 00:45
Wide Arm Press Ups
Beginner
Chest
Set Reps Time (s)
1 - 45
Rest - 00:45
Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 10
Rest - 01:00

Round 3

Dumbbell Bench Press to Chest Flye
Beginner
Chest
Set Reps Weight (kg)
1 11 12
Rest - 00:45
Dumbbell Incline Bench Press Neutral Grip
Beginner
Chest
Set Reps Weight (kg)
1 11 14
Rest - 00:45
Chest Supported Incline Row with Dumbbells
Intermediate
Upper Back
Set Reps Weight (kg)
1 11 14
Rest - 00:45
Military Press Ups
Intermediate
Chest | Triceps
Set Reps Time (s)
1 - 45
Rest - 00:45
Close Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 11
Rest - 01:00

Round 4

Wide Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 11
Rest - 00:45
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps Time (s)
1 - 45
Rest - 00:45
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 11 16
Rest - 00:45
2 11 16
Rest - 00:45
Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 11 14
Rest - 00:45
2 11 14
Rest - 01:00

Round 5

Close Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 11
Rest - 00:45
Military Press Ups
Intermediate
Chest | Triceps
Set Reps Time (s)
1 - 45
Rest - 00:45
Chest Supported Incline Row with Dumbbells
Intermediate
Upper Back
Set Reps Weight (kg)
1 11 14
Rest - 00:45
Dumbbell Incline Bench Press Neutral Grip
Beginner
Chest
Set Reps Weight (kg)
1 11 14
Rest - 00:45
Dumbbell Bench Press to Chest Flye
Beginner
Chest
Set Reps Weight (kg)
1 11 10
Rest - 01:00

Round 6

Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 10
Rest - 00:45
Wide Arm Press Ups
Beginner
Chest
Set Reps Time (s)
1 - 45
Rest - 00:45
Dumbbell Seated Fly
Intermediate
Upper Back
Set Reps Weight (kg)
1 11 14
Rest - 00:45
Dumbbell Flat Bench Hex Press
Beginner
Chest
Set Reps Weight (kg)
1 11 14
Rest - 00:45
2 11 14

Created by

Leon Ward’s BurnIt
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.