Front and Back

This is giant sets at their best, of course by the fourth exercise you are going to be getting tired and the muscle may give a burning sensation but remain focused and just watch the muscles develop. The high rep set at the end is designed to give the muscles a little bit of endurance, if you want to do more reps feel free.  
Bench Press x 10 Cable cross-overs x 10 Dumbbell Pull overs x 10 Clap Press Ups x 10 (see push up variations) Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds Decline Bench – Wide (20 reps), Normal (20 reps), Close Grip (20reps) Rest 2 minutes Supine Row x 10 Seated cable Row x 10 Olympic bar pulls x 10 One Arm Pulls x 10 Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds Bent over row 20reps [wpdm_file id=43]

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