This isn’t exactly your typical bodybuilder’s chest or back workout. Usually you’ll see triceps paired with chest, and biceps paired with back. This workout routine is more of a classic, big-muscle, push-pull routine. The pump you’ll get from this workout is intense. Tim McComsey, a personal trainer, registered dietician, and regular expert contributor to Men’s Fitness and HUMANFITPROJECT demonstrates the workout.
THE CHEST AND BACK WORKOUT #1
1. Barbell Chest Press 4 x 8 rest 90 sec
It is the staple exercise for building muscle mass and strength in the chest. The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles used in the flat barbell bench press
2. Cable Pulldowns 4 x max rest 90 sec
The cable pulldown exercise uses a weighted cable system to target the back, arms, and abdominal muscles. It is a compound, multi-joint movement that builds strength and requires your body to engage the core and abs for balance while performing it.
3. Barbell Incline Press 4 x 10 rest 60 sec
Position your body on an incline bench on a 30-45 degree angle. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. ... Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position
4. Barbell Bent Over Row 4 x 10 rest 60 sec
A bent-over row is a weight training exercise that targets a variety of back muscles. Which ones are targeted varies on form. The bent over row is often used for both bodybuilding and powerlifting. It is a good exercise for increasing strength and size.
5. Push Ups 3 x 10 rest 45 sec
A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
6. V-Bar Cable Row 3 x 10 rest 45 sec
v-bar lat pulldown is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the shoulders, biceps and middle back.
7. Hip Thrust 3 x max rest 60 sec
Hip thrusts build strength and size in your glutes in a way many other exercises cannot, and experts agree that they provide benefits for many people, from athletes to older adults over age 65. Glute strength is important for the stabilization of your core, pelvis and lower body.
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