Chest and Back Workout

Jason’s Chest and Back Workout

Rarely will I combine chest and back workouts but this morning was an exception. I skipped the gym yesterday because I was at the Joe Satriani (and Steve Morse) concert at Ruth Eckerd Hall in Clearwater the night before, and didn’t get home until almost midnight. It would have been senseless to go train at 4:45AM the next morning after only a few hours of sleep. In fact, it would have been counterproductive. With my current workout routine, Thursday would have been a pull day (back, traps, and biceps) and this morning would normally be a push day (chest, delts, and triceps). So I decided to combine my bigger upper body muscle groups this morning; chest and back.

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Chest and Back Workout

Incline Barbell Press: 5 sets x 10 reps

Dips: 6 sets x 30, 20, 10, 10, 20, 30 *

Dumbbell Pullovers: 4 sets x 10 reps

Dumbbell Rows: 3 sets x 10 reps

Barbell Rows (reverse grip): 6 sets x 10, 10, 10, 10, 20, 20 **

* The dips were a mixture of weighted dips and body weight dips. The 30 rep sets were done with just my body weight (first and last sets). The 20 rep sets were done with one 45 lb plate and the 10 rep sets were done with two 45 lb plates. As you can see, this was a pyramid dip workout. Rest between sets for this exercise was minimal.

** I did four straight sets of 10 reps using the same weight with barbell rows. The last two 20 rep sets were done with less weight. All barbell rows were done with an underhand grip (reverse grip).

Although I normally don’t combine chest and back I may end up doing this type of workout again at some point, just to change things up. I walked away with a good pump in my chest and lats. I believe Arnold used to train chest and back together on occasion as well, of course he trained every muscle with high volume and with more frequency than today’s bodybuilders.

If you’re looking for something different and want to break away from the typical bodybuilding workouts, this is a great workout to try for chest and back. I don’t necessarily recommend training like this all the time but throwing it in now and then will help keep you fresh and shock your muscles. Sometimes we need a slight change in our workouts to break through plateaus.

Train with Passion,


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