Chest/Back Training Routine – December 16, 2012

On this day I decided to shock my body, and since I took 2 days straight off from the gym, and had extra “fun” calories within those two days, I decided to punish myself a little more on this session.

* Note: If you know you are under eating, there is no need to attempt doing a training session like this. There is is no need. Just stick to one of the muscle groups, or add a smaller one to it.

Bench Press (barbell) 2x20WU/4×9-12
Superset – Wide-grip pullups 4×12

Incline Press (dumbbells) 4×10-12
Superset 1-Arm Rows (dumbbells) 4x10ea Arm

Incline Flys (dumbbells) 4×10
Superset – Bentover barbell rows 4×10

Standing Cable Flys (straight standing) 4×10-12
Superset – Seated close-grip cable rows 4×12

Low rest periods – slow negative movements – stretching the fascia (chest) at the bottom of the movement – contractions at the top of the movement – breath properly during the exercise