Let's get the week rolling by blowing up your chest and back. Forget about just Chest Day throw some Back in and watch the SWOLE explode. By the way it's going to get ugly.

Workout: Chest n Back Attack

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB) .
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default .
• (↑) Pyramid Up; (↓ Pyramid Down/ Drop Set .
• Build up to work sets

Workout Program:

A. Kettle Bell Swings: 6 x 10 reps (1.0.1.0)

B1. BB Lat Rows - underhand grip: 4 x 8 reps (3.0.1.0)
B2. BB Reg Park Deadlifts (grip edge of plates or plate handles): 4 x 8 reps (3.0.1.0)

C1. BB Bench Press (531 method): 6 x 5-3 reps (1.0.1.0)
C2.Chin Ups w/ fat grips - neutral grip: 6 x 5 reps(3.0.1.0)

D1. BB Bench Press Tension: 3 x 8 reps + drop set (4.0.1.0)
D2. Chin Ups - wide grip: 3 x 5 reps (3.0.1.0)

E1. Lat Pulldowns - wide overhand grip: 4 x 8 reps (4.0.1.0)
E2. Lat Pulldowns - narrow underhand grip: 4 x 8 reps (4.0.1.0)

F1. DB Chest Flyes (30°, 20°, 10°, 0°): 3 x 6 reps (3.0.1.0)
F2. DB Chest Presses (30°, 20°, 10°, 0°): 3 x 6 reps (3.0.1.0)

G. Face Pulls w/ rope (G1. To Eyes; G2. To Neck; G3. To Chest): 4 x 8³ reps (4.0.1.0)

Work. Train. Devour.