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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 55, Chest And Back

As you look ahead to future workout programs, don't forget what you learned this week: the importance of building a stronger middle back.

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When you ask experienced dudes what they do to develop their middle backs, they'll usually start talking about lat exercises. Those are important, but there are other muscles in your middle back besides the latissimus dorsi. There are the rhombois, the trapezius, and the great erector spinae that run the length of and support your spine.

In this workout, you'll be tagging all these muscles to help you armor plate your meat shield. When you ask if anybody has your back, don't worry, we've got you covered with this upper-body workout.

Day 55: Chest and Back
Superset
1

Bent-Over Row

4 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row

Kettlebell Stability Press

4 sets of 10 reps
One-Arm Kettlebell Floor Press One-Arm Kettlebell Floor Press

Superset
2

Underhand Pull-down

4 sets of 10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Incline Barbell Press

4 sets of 10 reps
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Superset
3

Single-Arm Dumbbell Row

4 sets of 10 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

Seated Cable Row

4 sets of 10 reps
Seated Cable Rows Seated Cable Rows

4

Back Extension

3 sets of 15 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)


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