**World’s Best Chest and Back Workout: Unleash the Beast Within**
Listen up! If you’re here to play with your little dumbbells and sip your protein shake, you might as well leave. This post isn’t for the faint-hearted. This is for warriors ready to take their physique to unmatched, godlike levels. You want to build the world’s best chest and back? Follow this killer workout.
### The Mindset
First off, forget everything your feeble trainers have ever told you. The key to a monumental chest and back? Brutal intensity. No excuses. No shortcuts.
### Chest Domination
1. **Heavy Bench Press**
– Load that barbell; if you’re not sweating bullets, it’s light. Warm-up for 1 set of 15 reps. Then 5 sets of 8, increasing weight each set. Go hard or go home.
2. **Incline Dumbbell Press**
– 4 sets of 10. Explode on the lift, slow on the descent. Maximize time under tension. Visualize your pecs tearing through your shirt.
3. **Weighted Dips**
– Strap on extra weight. 4 sets till failure. If it’s burning, you’re doing it right.
4. **Cable Flyes**
– High, mid, and low position. 3 sets of 12 for each. Feel the stretch, feel the squeeze. Embark on this journey of chest obliteration.
### Back Fortification
1. **Deadlifts**
– The king of all back exercises. Warm-up 2 sets of 10. Then 5 sets of 5, adding plates like a madman. No whining. No pity. Lift it like a goddamn beast.
2. **Pull-Ups**
– Bodyweight not challenging enough? Good, add a belt with weight. 5 sets to failure. Get that wide, V-taper back every man envies.
3. **Bent-Over Rows**
– Barbell. 4 sets of 10. Grip it tight, pull with fury. No half-reps. This isn’t kindergarten.
4. **Single-Arm Dumbbell Rows**
– 4 sets of 12 per arm. Go heavy. Each rep should feel like a war. That’s how you impress the masses.
### The Finish
You’re not done until you’ve crawled out of that gym. You want the world’s best chest and back? Train like a madman. Recovery? Rest? Supplements? That’s the easy part. Your mind controls everything. Be relentless. Be Alpha.
### Final Thoughts
The majority will fail. They’ll whine about pain, about time. They’ll live mediocre lives with flabby pecs and weak backs. Not you. You’re destined for greatness. Follow this, and watch your dominance unfold.
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### Go Dominate, Be a Titan
Remember, only the strong survive. You’re either a lion or a lamb. Choose wisely.
Alternate workout you can do at home
Quick Chest and Back Workout
10 Reps; Do most from a physio-ball
Chest Flys
Reverse Flys
Chest Presses, Underhand
Narrow Bent Over Rows
Wide Chest Presses
Wide Bent over Rows
Decline Chest Presses (do on ground from bridge position)
45 Rows
Calorie burn information
It is very difficult to estimate the calorie expenditure for a strength training workout because it depends so heavily on how much weight an individual is lifting. With that said, we estimate that this routine can burn anywhere from 4-10 calories per minute, or roughly 32-80 calories total. Remember, while lifting a heavier weight can be great for increasing your calorie burn, you never want to pick a weight that decreases the accuracy of your form or your range of motion.
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Source Fitness Blender