Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 36

Today's chest and back attack is built on heavy pyramid sets. Get under the bar and move some serious weight! Your strength and size will thank you.

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It's time to push some heavy iron so you can build a solid chest and thick back. The Pyramid Phase is all about maximizing your strength and adding dense, powerful muscle to your frame. If you lift with everything you've got, you'll get significantly stronger than you've ever been. Your shirt seams will start to stretch, too.

During this workout, you'll add weight and drop reps on most exercises. Every time you see the reps drop in the workout below, you should add weight. On most exercises, you start lifting a relatively light weight for high reps, and then you add weight and drop reps from set to set. This technique, known as pyramid training, will help you boost your strength and size.

Put in your headphones, cue your favorite music, and crush this workout.

Phase 2: Chest/Back


4 sets to failure
Chin-Up Chin-Up


Barbell Incline Bench Press - Medium Grip

4 sets of 12, 10, 8, 6 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip


Seated Cable Rows

5 sets of 12, 10, 8, 8, 8 reps
Seated Cable Rows Seated Cable Rows

Wide-Grip Barbell Bench Press Wide-Grip Barbell Bench Press


Wide-Grip Lat Pulldown

3 sets of 15, 12, 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


Dumbbell Flyes

5 sets of 5 reps, 4-second pause at the bottom of each rep
Dumbbell Flyes Dumbbell Flyes

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

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