Give this back and chest workout a go from Tim!
Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell
A) Wide Grip Lat Pulldown (12/10/8/20)
Grip the bar wider than shoulder width apart. Ideally use the longest bar you can find in the gym. Contract your lats and pull the bar down to the top of your chest.
B) Single Arm Narrow Plate Loaded Row (3×10) – 3011 Tempo
Grip the handle with your palm facing in just above waist height. Start with your weakest side first and match the rep number on both sides. If you do not have access to a plate loaded row then a seated row machine with vertical handles with work.
C1) Low Long Pulley Row – Narrow Grip (3×15)
Use a Double D attachment on a long pulley row machine. Ideally sit on an extra mat or step to raise your body and allow the cable to come from a lower position.
C2) Straight Arm Pulldown (3×15) – 2020 Tempo
Pull the cable down from the top to your waist with arms straight throughout. Keep the weight constantly moving; 2 seconds up and 2 seconds down.
D) Peck Deck (20/20/10/10)
Set the pads to chest height. Perform 2 lighter sets followed by 2 heavier sets. Focus on squeezing your chest on every rep.
E) Incline Plate Loaded Press (3×10)
These machines are a personal favourite of mine, but if your gym does not have one then perform an incline press on the smith machine.
F1) Machine Chest Press (3×12)
No explanation needed here. Just jump on the chest press machine and hit 3 sets of 12 reps superset with a Hex Press.
F2) Incline DB Hex Press (3×15)
Set a bench to approximately 30 degrees. Holding DBs together press vertically away from your chest.
Give this session a go and let me know how you get on.