From Front to Back

Another addition to the world of combining Chest and Back workouts. However, this installment is not in conjunction with the Split(ish) routine… but if you want to tag it on at the end of the 9 weeks, I won’t stop you!

This C&B routine is for the Summer Prep season, and not your bulk season; but that doesn’t mean you won’t be growing! This is guaranteed to rip every last muscle fiber in your chest and back.

Chest & Back Rep Range
1) Decline Cable Fly * 5 sets
Cable Row on Core Ball ** 12,10,8,6,12
2)Incline Cable Fly* 5 sets
Single Arm Cable Row** 12,10,8,6,12
3) Cable Fly on Bench w/ 20 pushups on Med Ball 5 sets, & 12,10,8,6,12
T-Bar Row w/ Lat Pulldown

*Add at the end a set of Cable Presses to failure.

**Add at the end 3 negative reps (normal speed contraction, slow release of extension).

If any of this is confusing, think of this workout as DOUBLE Supersets. Each chest exercise has a superset to it, while completing a set of back supersets inbetween each set of chest…sets.

In case you were wondering, I used “set” 5 times in that last sentence. Sorry, but this is the best I could explain it.


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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