Challenge Yourself

Fortune Favors the Bold

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I first started training chest and back together when I learned that it was Arnold Schwarzenegger’s favorite muscle groups to train together. It’s definitely physically draining because you are training two large muscles together, but it’s definitely worth it. No mercy!

INCLINE BARBELL PRESS (smith machine optional) http://bbcom.me/2qya3hx

  • Set 1: 12-15 reps
  • Set 2: 8-10 reps
  • Set 3: 4-6 reps followed by single drop set

WIDE GRIP LAT PULLDOWN (cable or machine) http://bbcom.me/2p1444W

  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps followed by a single drop set

SUPERSET

1.) DUMBBELL BENCH PRESS http://bbcom.me/2w0Y6Dd

  • Set 1: 8-10 reps
  • Set 2: 8-10 reps
  • Set 3: 8-10 reps

2.) DUMBBELL FLY http://bbcom.me/2xRPa4l

  • Set 1: 8-10 reps (3-5 sec negative)
  • Set 2: 8-10 reps (3-5 sec negative)
  • Set 3: 8-10 reps (3-5 sec negative)

SINGLE ARM DUMBBELL ROW http://bbcom.me/2vJPvFG

  • Set 1: 8-10 right arm then 8-10 left arm
  • Set 2: 6-8 right arm then 6-8 left arm
  • Set 3: 4-6 right arm then 4-6 left arm

SHRUGS (plates, machine, dumbbell or barbell) http://bbcom.me/2oRBW7R

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

SUPERSET

1.) HYPEREXTENSIONS (hold weight to increase difficulty) http://bbcom.me/2w8rfwO

  • Set 1: as many reps as possible
  • Set 2: as many reps as possible

2.) PUSHUPS (on knees if necessary) http://bbcom.me/2eIqJCF

  • Set 1: as many reps as possible
  • Set 2: as many reps as possible

PLANK http://bbcom.me/2o83LI4

  • 2 sets: hold long as possible
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