Muscle building Chest and Back Workout

Chest

3 - 4 Sets

Chest press machine

8 - 10 reps (heavy weight)

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Incline dumbbell chest press

10 - 12 reps (medium weight)

Fly machine

12 - 15 reps (light - medium weight)

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Dips

8 - 12 reps (body weight)

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Back

3 - 4 sets

Wide-grip seated row

8 - 10 reps (heavy weight)

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Reverse-grip lat pulldown

10 - 12 reps (medium weight)

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Bent-over dumbbell row

8 - 10 reps (heavy weight)

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Superman

45 sec - 1 min hold

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