To maximize chest and back muscle growth, this hypertrophy-focused workout targets optimal muscle tension and volume through strategic exercise selection and programming.

Proper form and controlled tempo are essential for maximizing hypertrophy gains. Perform each exercise with a 2-1-2 tempo (2 seconds eccentric, 1 second pause, 2 seconds concentric) unless specified otherwise.

Warm-Up (5-10 minutes)

• Light cardio to increase heart rate
• Dynamic stretches for upper body
• Band pull-aparts: 2x20
• Scapular wall slides: 2x10

Chest Exercises

1. Incline Dumbbell Press

   • 4 sets of 8-12 reps
   • Focus on upper chest activation
   • Keep shoulders retracted

2. Flat Barbell Bench Press

   • 3 sets of 6-10 reps
   • Maintain full range of motion
   • Control the negative phase

3. Machine Chest Flyes

   • 3 sets of 12-15 reps
   • Emphasize stretch at bottom
   • Squeeze at peak contraction

Back Exercises

1. Wide-Grip Pull-Ups

   • 4 sets to near failure
   • Use assisted machine if needed
   • Focus on lat engagement

2. Seated Cable Rows

   • 4 sets of 10-12 reps
   • Keep chest up throughout
   • Squeeze shoulder blades together

3. Single-Arm Dumbbell Rows

   • 3 sets of 12-15 reps per side
   • Full stretch at bottom
   • Control the weight throughout

Cool-Down

• Static stretches for chest and back
• Light mobility work
• 5-10 minutes of foam rolling

Rest 60-90 seconds between sets for optimal recovery. Progress weight when you can complete all reps with perfect form. Perform this workout 1-2 times per week with at least 48 hours between sessions.

For best results, maintain proper nutrition and ensure adequate sleep for recovery.

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