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