Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 85

Time to put the finishing touches on your chest and back. Keep your diet clean and the volume high for that bodybuilder detail.

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For the past 12 weeks, you've been building muscle and gaining strength. The foundation, pyramid, and pump phases have brought you to this important stage. Now, it's time to detail. The workouts are more intense and are meant to toast your body fat. After these next four weeks, you'll be bigger, stronger, and lean. Win, win, and win.

Choose either workout for today and save one for the chest and back workout you'll do in a couple days. It doesn't matter which one you select for today because you'll do both workouts this week. Make sure, though, whatever workout you choose is done with effort and intensity. There might be light at the end of the tunnel, but now is the time to sprint, not jog.

Ready for a pec-dicing, back-shredding workout? Let's get it done!

Choose one of the two workouts below:

Phase 4: Chest/Back Workout One
Superset
1

Wide-grip Pullups

5 sets of 15 reps
Pullups Pullups

Bench Press

5 sets of 12 reps, tempo: 3 seconds up, 3 seconds down
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Superset
2

Chin-Up

5 sets of 12 reps
Chin-Up Chin-Up

Incline Bench Press

5 sets of 12 reps, tempo: 3 seconds up, 3 seconds down
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

Tri-Set
3

Dumbbell Flyes

4 sets of 15 reps
Dumbbell Flyes Dumbbell Flyes

Chest Dips

4 sets of 12 reps
Dips - Chest Version Dips - Chest Version

Dumbbell Pull-Overs

4 sets of 15 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Regular Set
4

Weighted Crunch

100 reps total
Weighted Crunches Weighted Crunches

Phase 4: Chest/Back Workout Two
Superset
1

Bench Press

5 sets of 12 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

T-Bar Rows

5 sets of 12 reps
T-Bar Row T-Bar Row

Superset
2

Incline Bench Press

5 sets of 12 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

Weighted Chin-Up

5 sets of 12 reps
Chin-Up Chin-Up

Superset
3

Dumbbell Pull-Overs

5 sets of 12 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Cable Crossover

5 sets of 20 reps
Cable Crossover Cable Crossover

Regular Set
4

Weighted Crunch

100 reps total
Weighted Crunches Weighted Crunches



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

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