Chest + Back 1 week Workout Schedule

Chest + Back

Day 1 

Chest

Exercise/ Routine #1	# of Sets	# of Reps
Incline Presses to the Front	5 sets	8-10 reps
Flat Bench Presses	5 sets	8-10 reps
Flyes	5 sets	8-10 reps
Cable Crossovers	5 sets	10-15 reps

Day 2

 Back

Exercise/ Routine #3	# of Sets	# of Reps
Bent over Barbell Row	3 sets	6-8 reps
Bent Over Two Dumbbell Row	3 sets	6-8 reps
Wide Grip lats Pull Down	3 sets	6-8 reps
Reverse Pull Down	3 sets	6-8 reps
Hyper extensions	3 sets	6-8 reps

 

Day 3

chest

Exercise/ Routine #2	# of Sets	# of Reps
Barbell/Dumbbell Presses	4 sets	8-10 reps
Flat/Incline Flyes Behind the Neck	4 sets	8-10 reps
Flat/Incline Presses	4 sets	8-10 reps
Decline Presses Flyes or Dips	4 sets	8-10 reps
Pullovers	3-4 sets	10-12 reps
Cable Crossovers	3-4 sets	10-12 reps

Day 4

Back

Exercise/ Routine #3	# of Sets	# of Reps
Overhead Pull Down	3 sets	6-8 reps
Seated Row	3 sets	6-8 reps
Pull Ups	3 sets	6-8 reps
Bent Over Row	3 sets	6-8 reps

Day 5

Chest

Exercise/ Routine #3	# of Sets	# of Reps
Barbell Bench Presses	3 sets	6-8 reps
Dumbbell Bench Presses	3 sets	6-8 reps
Incline Barbell Presses	3 sets	6-8 reps
Incline Dumbbell Presses	3 sets	6-8 reps
Flat Bench Dumbbell Flyes	3 sets	6-8 reps
Cable Crossovers	4 sets	15-20 reps
Dips	4 sets	15-20 reps

Day 6

  Back

Exercise/ Routine #3	# of Sets	# of Reps
Pull Ups	4 sets	15-20 reps
V Bar Pull ups	3 sets	6-8 reps
Wide Grip Lats Pull Down	3 sets	6-8 reps
V Bar Pull Down	3 sets	6-8 reps
Reverse pull Down	3 sets	6-8 reps
Straight Arm pull Down	3 sets	6-8 reps