The Ultimate Agonist-Antagonist Workout
Training both back and chest in the same workout is a fantastic change to the regular single muscle split workout.
Prepare to feel a pump like never before and see your strength go through the roof with this killer workout.
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Back & Chest |
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Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK 1 |
Load WK 2 |
Load WK 3 |
Load WK 4 |
A1 |
Wide Grip Pull Ups |
10 |
3 |
3012 |
60 |
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A2 |
Incline DB Press |
10 |
3 |
3020 |
50 |
90 |
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B1 |
Flat BB Bench Press |
12 |
3 |
3020 |
60 |
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B2 |
Bent Over DB Row |
12 |
3 |
2012 |
60 |
90 |
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C1 |
Double Arm Cable Pulldown |
15 |
3 |
3011 |
75 |
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C2 |
Machine Flye |
10 |
3 |
2021 |
50 |
90 |
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D1 |
Seated Cable Row |
15 |
3 |
3011 |
75 |
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D2 |
Decline Smith Machine Press |
15 |
3 |
2010 |
45 |
90 |
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