Chest and Back- Round 1

This is the first installment to my split(ish) routine workouts! Make sure you print it off and fill it out each time you do it- for a full description of the plan, checkout this post.

Now here’s what you’ve been waiting for!

Chest and Back Rep Count
Warm- up 20 push ups, 10 pull ups
1. Superset: a. Decline Cable Fly to Cable Press 4 sets: Fly-Press (rep order)
^same machine, complete set of flys, then complete the set of press without pause 6-8, 8-10, 10-12, 12-15
b. Cable Row to Bent over Fly 4 sets: Row-Fly (rep order)
 ^same machine; complete set of rows, then complete flys 6-8, 8-10, 10-12, 12-15
2. Superset: a. Pullovers 3 Dropsets
*Increase difficulty- complete on core ball 3 drops per set
b. Lat Pull Downs 3 Dropsets
3 drops per set
3. Superset a. 6″ Incline Fly 3 sets
Slow reps-6″ forward, 6″ lowering 10-12, 10-12, 6-8
b. 6″ Cable Rows 3 sets
10-12, 10-12, 6-8
4. Superset a. Med Ball Pushups 2 sets
alternating arms on the med-ball 30 reps, to failure
b. modified Pull Ups 2 sets of failure
1st set-feet on bench 2nd set on ground

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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