High-Rep Back Blast

This session is all about maximum volume to torch the back and biceps with medium weight and sky-high reps. The goal is to stretch, squeeze, and pump up every muscle fiber. Prepare to leave the gym with an unstoppable pull!


Warmup

Pushup ladder wide to close

Sets: 3
Reps: 12

Cable flies high low, isometric hold SS

Sets: 3
Reps: 12

Pushup chest rockers slow

Sets: 3
Reps: 12

Superset 1

Machine flies

Sets: 3
Reps: 12

Dumbell Flies

Sets: 3
Reps: 12

Superset 2

Machine flies

Sets: 3
Reps: 12

Dumbell Flies

Sets: 3
Reps: 12

Superset 3

Dumbell Pullover

Sets: 3
Reps: 12

Single Dumbell Press

Sets: 3
Reps: 12

Rope Chest Pull Down

Sets: 3
Reps: 12

Superset 4

Decline Bench Press

Sets: 3
Reps: 12

Decline pushups on bar reverse grip

Sets: 3
Reps: 12

Dips

Sets: 3
Reps: 12

Superset 5

Flat Bench Press

Sets: 3
Reps: 12

Finisher

Pushups to Failure

Sets: 3
Reps: 12

Stretch

Sets: 3
Reps: 12