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Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 29

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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For the last four weeks, you've laid a solid foundation of muscle and strength. Now, it's time to kick the intensity up a notch and push some heavy iron. The Pyramid Phase is all about maximizing your strength and building dense, powerful muscle. If you lift with everything you've got for the next four weeks, you'll come out significantly stronger than you've ever been.

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 movements, you'll lift a relatively light weight for high reps, and then add weight and drop reps from set to set. This technique, known as pyramid training, will help you boost your strength and size.

Make sure you record the weight you lift and the number of reps you hit on each exercise. Your goal is to beat these numbers next week, the week after, and the week after that. By progressively overloading your body from workout to workout, you'll build strength and get swole.

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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