Muscle building Chest and Back Workout

Chest

3 - 4 Sets

Chest press machine

8 - 10 reps (heavy weight)

Incline dumbbell chest press

10 - 12 reps (medium weight)

Fly machine

12 - 15 reps (light - medium weight)

Dips

8 - 12 reps (body weight)

Back

3 - 4 sets

Lat Pulldown
10 - 12 reps

Reverse-grip lat pull up

10 - 12 reps

Bent-over dumbbell row

8 - 10 reps (heavy weight)

Back Extension (Floor)
3 - 4 sets
30 seconds - 1 min.