Chest and Back – Round 3

We’ve come this far, don’t quit on me now! We’re in the final phase of the split(ish) routine. The comments, posts, and pictures have been great; and I want everyone to finish strong. This one is for weeks 7-9,you’re almost there!

Chest & Back Rep Range
1. Dumbbell Flat Bench 5 sets
SUPERSET WITH 6,8,10, BA*,6″**
2. Lat Pulldowns
3. Decline 1 1/2 Fly*** 5 sets
4. T-Bar Rows
5. Decline Press**** 5 sets
6. Bose Bentover Row 6,8,10,BA, 6″
7. Incline Cable Crossover 5 sets
8. Modified Pullups 20,15,15,10,10
9. Cable Machine Pushups 2 sets
10. Deadlifts 2 sets
30, 20

*BA stands for Ballistic Method. When you are doing this set, for chest, you will slowly let the weight down, and explode when you push it back up and complete the rep. For back, you do the opposite; you slowly allow it up, and explode when you pull it.

**6″ is for 6 second reps. You complete the set with lighter weight, but you also take 6″ to move it one way, and another 6″ to move it the other.

***The 1 1/2 method for flys is the method where you would spread your arms completely for a fly, come up halfway, then back down, and all the way back up to touch the dummbells together. Each time you do a half, then a full completion is considered 1 rep.

****For this Decline Press, I want you to use the 1-at-a-time method. So, you extend your arms out, and do a repetition with one arm, down then press, and then alternate the arm. The rep range specified is for each arm.


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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