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Chest And Back Hypertrophy Workout

Updated: Jun 21



From training many male clients wanting to pack on slabs of muscle, building a chest has always been placed highly on the wish list.

But how is it done? Firstly let me make clear that there is not one single workout routine that works the best, as there are many that can have a positive effect on the body.

I have found great success with both myself plus clients utilizing a post exhaust workout routine. A post exhaust workout consists of applying an isolation movement directly after a compound exercise. During a post exhaust routine you will pair same muscle groups to perform supersets, the first being a taxing compound movement followed by a less demanding exercise. The idea of this training method is to further fatigue the same muscle groups, the accumulation of the damage is important to muscle building. I have also seen major improvement when using these techniques with online personal training clients

So here is a workout that will square your peck sand buff up your back.

Chest and Back Workout


Exercise Sets/ Reps Tempo Rest

A1 Incline Dumbbell Press 1×10, 8,6,6,15 3010 90

A1 1 Arm dumbbell Rows 1×10, 8,6,6,15 3010 90

B1 15 degree Dumbbell Press 4×8-10 3110 0

B2 Incline Bench Cable Fly 4×12-15 2010 120

C1 Lean away Lat pull-down 4×8-10 3011 0

Semi supinated grip

C2 Incline Cable Pullovers 4×12-15 2110 120