Chest and Back Supersets:
3 - 4 Sets
Body Weight Exercises: 15 - 20 reps
Weighted Exercises: 10 - 12 reps
Push-ups
Lat Pulldown
Incline push-ups
Bent-over barbell row (over-hand grip)
Decline push-ups
Straight-arm pulldown
Diamond push-up
Back extension (floor)
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