#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 9, Day 61

Today, you’ll be primed for aesthetics and function. Target mirror muscles with chest exercises, and achieve a balanced physique with a back workout.

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Today is back and chest, which means you’ll be attacking your upper body from both sides. To carve your killer physique, we’ll be combining compound movements with isolation exercises. The combination of multijoint exercises, like the bench press and deadlift, will allow you to stimulate all of the major muscles in the body and increases strength, while the isolation exercises help you reach hypertrophy and prevent any one muscle group from falling behind.

Today, as with all days in the PharmaFreak trainer, train with a purpose, and bring the intensity.

Day 61: Chest and back
1

Bench Press

3 sets of 6 reps to failure
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Hanging Knee Raise

1 set of 10-20 reps
Hanging Leg Raise Hanging Leg Raise

3

Lying dumbbell fly

3 sets of 6 reps to failure
Reverse Flyes Reverse Flyes

4

Deadlift

3 sets of 6 reps to failure
Barbell Deadlift Barbell Deadlift

5

Bicycle crunch

1 set of 20-30 reps
Air Bike Air Bike

6

Pull-up

3 sets of 6 reps to failure
Pullups Pullups

7

Straight-Arm Pull-down

3 sets of 6 reps to failure
Straight-Arm Pulldown Straight-Arm Pulldown

8

Reverse Crunch

1 set of 10-20 reps
Reverse Crunch Reverse Crunch


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