Phase 4 GET SWOLE Chest/Back/Abs Workout #1

Super -set

Wide Grip Pullups

Flat Barbell Bench Press

5 sets of 12-15

 

Super-set

Chinups

Incline barbell bench press

5 sets of 12 reps

 

Tri-set

Chest Fly

 Dips

Alternate one of these 2 exercises for your 3rd:

Dumbbell Pullover

Cable Crossover

4 sets of 15 reps

 

Abs

Weighted Crunches 100 reps

Ab wheel 100 reps

Kneeling Cable Crunches100 reps

 1 set each

Examples

• Pull-ups

  
  

• Flat Barbell Bench Press

  
  

• Incline Barbell Bench Press

  
  

• Flat Bench Dumbbell Fly

  
  

• Tricep Dips

  
  

• Dumbbell Pullover

  
  

• Cable Crossover

  
  

• Weighted Crunches

  
  

• Ab Wheels

  
  

• Hanging Knee Ups