Chest & Back day

  • Bench Press

    A powerful exercise to build chest, shoulder, and tricep strength.

    4 × 12, 10, 8, 8

  • Wide-Grip Pull-Up

    Target your lats more intensely with this wide-grip pull-up.

    3 × max

  • Incline Dumbbell Press

    Press dumbbells upward on an incline bench to target the upper chest and shoulders.

    3 × 12, 8, 8

  • Cable Crossover

    Perform chest flyes using cables for constant tension.

    2 × 12

  • Seated Cable Row

    An isolation exercise that targets the mid-back muscles for improved strength and posture.

    2 × 12

  • Hanging Leg Raise

    A challenging move to strengthen your lower abs and build core stability.

    2 × 15

  • Bench Crunches

    An enhanced version of crunches using a bench to increase core engagement.

    2 × 20

  • Machine Crunches

    A resistance-based abdominal exercise performed on a machine for effective core isolation.

    2 × 15

Workouts with this day

Workout
Extensive Routine
3 days
Advanced
8 weeks