2 quickies for the chest and back!

If your looking to pack on muscle and change up your current routine try adding these two into your program.

FOR THE CHEST-

A1) Dumbbell chest press-heavy for 6 reps ( the 6th rep should be tough )
A2) Decline dumbbell chest press-10-12 reps
A3) Standing cable crossover press-15 reps
**Take 15-20 sec between exercises and take 2-3 min between tri-sets. Do 3 total rounds


FOR THE BACK-

A1) Dumbbell decline row-8 reps

 A2) Straight arm pulldown-12 reps
A3) Dumbbell decline row-10 reps ( you might need to drop the weight )
**Take 2 min rest between sets. Do 3 sets.