#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 12, Day 82

Two big muscle groups are on the training list for today: chest and back. Go hard. Leave it all in the gym.

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Bring big backs and broad chests back with today’s movements. Even after you’ve completed the primary compound movements of bench press and deadlift, remember that your work's not done.

By putting as much emphasis on the accessory movements as possible, you’ll improve hypertrophy while also helping to strengthen ligaments and tendons, as well as any other imbalances that could lead to potential injuries down the line. Safety first, and strength will follow.

Day 82: 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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