Phase 3 GET SWOLE Chest/Back

Tri-set

Flat Bench Dumbbell Press

Incline Dumbbell Press

Flat dumbbel fly

4 sets of 12 reps

 

Tri-set

Flat barbell bench

Cable crossovers

Incline dumbell fly

4 sets of 12-15

 

Tri-set

Pullups

Dumbbell Pulllovers

Seated Rows

4 sets of 15

 

Tri-set

Pulldowns

T-bar row

Stiff arm cable pullover

Examples

• Flat Bench Dumbbell Press

  
  

• Incline Dumbbell Press

  
  

• Flat Bench Dumbbell Fly

  
  

• Flat Barbell Bench Press

  
  

• Cable Crossover

  
  

• Incline Dumbbell Fly

  
  

• Pull-ups

  
  

• Dumbbell Pullover