A powerful chest and back session built around your exact weights and rep targets — expect a serious pump and a satisfying full upper-body challenge by the end.
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Arm Circle
2 sets × 30s, 30s
Band Pull-Apart
2 sets × 15 reps, 15 reps
Pushup Progression
Progressive exercise
Bench Press - Barbell
5 sets × 7 reps, 7 reps, 7 reps, 7 reps, 7 reps
Pullup Progression
Progressive exercise
Bench Press (Incline) - Barbell
4 sets × 8 reps, 8 reps, 8 reps, 8 reps
Pullup Progression
Progressive exercise
Fly - Dumbbell
4 sets × 8 reps, 8 reps, 8 reps, 8 reps
Dip Progression
Progressive exercise
Barbell Bent-Over Row
4 sets × 10 reps, 10 reps, 10 reps, 10 reps
Pullover (Straight-Arm) - Dumbbell
4 sets × 15 reps, 15 reps, 15 reps, 15 reps