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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

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Dumbbell

Pull Up Bar

Bench

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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
Seated Rear Flyes with Dumbbells
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
Incline Bench Press with Neutral Grip Dumbbells
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
Incline Bench Press with Neutral Grip Dumbbells
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
Seated Rear Flyes with Dumbbells
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

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