Exercise 1 / 2
|
Sets
|
Exercise 1
|
Exercise 2
|
Bench Press / Cable Row
|
3
|
5-6 reps
|
8-10 reps
|
Incline Press / Bent-Over
Row
|
3
|
5-6 reps
|
8-10 reps
|
Pec-Deck Flye / Reverse
Pec-Deck Flye
|
3
|
6-8 reps
|
10-12 reps
|
Overhead Press / Lat
Pulldown
|
3
|
5-6 reps
|
8-10 reps
|
Cable Front Raise /
Straight-Arm Pulldown
|
3
|
6-8 reps
|
10-12 reps
|
Example Bench Press for 5-6 reps then Cable Row 8-10 reps. That's 1 set. Rest 30-60 seconds and repeat for 3 sets.
Start with lighter weights and experiment with rest times. Maybe you don't rest until a pairing is complete.
Source:
FRONT 2 BACK. Scheett, Tim. Joe Weider's Muscle & Fitness, Feb2004, Vol. 65 Issue 2, p98, 6p, 8