Chest and Back workout
Warm up with no assistance Wide grip pull ups 50reps + Chest body-weight Dips 60reps ( do it in how many sets you have to just get it done)
- Incline Dumbbell press 15,12,10,10 (go um the weight with every set) + Dumbbell Rows (with the same weight you were doing incline press) 4×12-15
- Reverse grip Bench press 15,12,12 (if you dont have someone to spot you do it on the smith machine) + Underhand grip Barbell rows 20,15,15 drop 15
- Alternating Dumbbell press 10 each arm then till failure together Repeat 3 times + Machine overhand grip rows 3×12-15 +Dumbbell pull overs 3×204
- Decline cable fly 3×20 + wide grip cable lat pull downs 3×15
- Pack deck fly 3×20 + Close grip hammer grip lat pull downs 3×20 ( light weight but pause and stretch your lats) + feet on the bench push ups till failure
