Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 50

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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This is your last chance to chisel your chest and build your back in the Pyramid Phase, so give this workout every ounce of energy you can muster. You should be pushing a lot more weight than your first Foundation Phase chest and back workout, but keep your form clean and hit the full range of motion on every exercise.

Put in your headphones, cue your some heavy tunes, and make this workout count.

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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