#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 10, Day 68

You’ve always wanted a chiseled chest and barn-door back, right? Well then get to work!

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You’ve done this workout before, but that doesn’t mean it has to be mundane. In fact, you should never just go through the motions. Your workout can always be modified to add that extra challenge. To add an extra element of difficulty to hanging knee raises, for example, keep your legs as straight as possible with every rep.

Also, practice proper posture, and be careful not to shrug your shoulders as you hang from the bar. Keep them down and retracted.

Day 68: 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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