Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 22

This is your last Foundation Phase chest and back workout. Hit this session harder than ever to maximize growth and start the last week of Phase One strong.

Back | Main | Next

This chest and back attack is a relatively short and sweet superset blast, but it will deliver substantial growth. Training chest and back together balances your body and lets you jump between push and pull movements with minimal rest. The supersets will give you a killer pump, swelling your muscles with blood to deliver more nutrients and support growth.

Don't rest between two exercises paired together as a superset, and even when you've finished both exercises, keep your rest periods to a minimum. The goal is to go heavy, hard, and fast. Rest long enough to recover your strength, but refrain from chatting with "Bobby Bench Press" between every set.

This workout calls for a hefty amount of pull-ups. If you're not strong enough to hit bodyweight pull-ups for multiple sets, jump on an assisted pull-up machine, have spotter a hold up your legs, or use bands to support your weight at the bottom of each rep.

Phase 1: Chest/Back
Superset
1

Wide-grip Pullups

5 sets to failure
Pullups Pullups
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Superset
2

Incline Dumbbell Press

5 sets of 12 reps
Incline Dumbbell Press Incline Dumbbell Press

Seated Cable Rows

5 sets of 12 reps
Seated Cable Rows Seated Cable Rows

Superset
3

Wide-grip Pullups

5 sets to failure
Pullups Pullups

Dumbbell Flyes

5 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes

Exercise
4

Bent-Arm Dumbbell Pullover

6 sets of 12 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover



Helps pack on serious lean muscle size and build mass! Go Now!

Back | Main | Next