Phase 4 GET SWOLE Chest/Back/Abs Workout #2

 

Super-set:

Bench press- 5 sets of 12 reps

One arm dumbbell rows- 5 sets of 12 reps (each arm)

Super-set:

Incline barbell bench press- 5 sets of 12 reps

Chin-ups (weigthed if needed)- 5 sets of 12 reps

Super-set:

Dumbbell pullover- 5 sets of 12 reps

Cable crossover- 5 sets of 20 reps

Abs, choose one of the following:

Weighted crunch

Ab wheel

Kneeling ab crunch

100 reps

 

Examples

• Flat Barbell Bench Press

  
  

• One Arm Dumbbell Row

  
  

• Incline Barbell Bench Press

  
  

• Dumbbell Pullover

  
  

• Cable Crossover

  
  

• Weighted Crunches

  
  

• Ab Wheels

  
  

• Kneeling Cable Crunches