This is my chest and back routine that has helped me add muscle and get rid of Gynecomastia (man boobs.)1 minute rest periods between all sets except Deadlift which is 2 minute rest periods between working sets.
-Deadlift: 2 warm up sets 10-12 reps, 4 working sets 8-12reps.
-Bent-over Row- 4 sets 8-10 reps.
-T-bar Row: 4 sets 8 reps.
-Wide “Lat” Pull-down: 3 sets 12 reps.
- Close Underhand Grip “Lat” Pull-down: 3 sets 12 reps.
-Seated Cable Row: 3 sets 8-12 reps.
1 minute rest periods between all sets.
-Bench Press: 2 warm up sets 10-12 reps, 4 working sets 8 reps.
-Incline Bench Press: 4 sets 8-10 reps.
-Chest Targeted Dips: 4 sets 8-10 reps.
-Chest Fly’s: 4 sets 12 reps.
-Decline bench press: 4 sets 8-10 reps.
This routine has high reps and a lot of sets with short rest periods because it forces a lot of blood into the muscle which creates growth if that is your goal. This routine burns a lot of calories which is good for fat loss if that is your goal. The increased calorie burn is a result of increasing your heart rate and metabolism both during and hours after the workout.