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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 5, Day 31

It's time to get under some weight and work your chest and back. The volume and tempo will leave you gassed by the end!

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Once again, you'll do 8 sets of 8 or more reps on these exercises, with only 60-90 seconds of rest between sets. Volume training is all about packing as much time under tension as possible into a shorter period of time. Ignore the guy next to you, chilling out and texting between sets; you're going to be done in the gym long before him, and you'll have pushed more weight.

Don't breeze through without counting out your tempos; they're the key to maximizing the effect of each and every rep you do. The counting might feel awkward at first, but you'll settle into the rhythm soon enough, and doing the move at that pace will start to feel natural.

Finish off your workout with some bicycle crunches. Hitting your core like this each day will help you maintain that balance and stability you need for the large number of sets I'm asking you to do.

Day 31: Chest and back

Bench Press

8 sets of 8 reps 3:0:2:1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Barbell Row

8 sets of 8 reps 3:0:1:1
Bent Over Barbell Row Bent Over Barbell Row

Incline Fly

8 sets of 10-12 reps 3:0:1:1
Incline Dumbbell Flyes Incline Dumbbell Flyes

Dumbbell Pull-over

8 sets of 10-12 reps 3:0:1:1
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Bicycle crunch

8 sets of 12 reps 1:0:1:0
Air Bike Air Bike

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