Chest workouts
- Bench press
- Landmine press
- Flat db chest press
- Machine Fly
- Incline bench press
- Dips
- Cable Flys
- Incline db chest press
- Diamond pushups
- Close grip bench press
- Close grip incline bench press
- Machine chest press
- Wide grip bench press
Back workouts
- Deadlift
- V-Bar pulldown
- Machine high row
- Close grip pulldown
- Face pulls
- Landmine row
- Db row
- Cable row
- Hammer strength row
- Upright row
- Rear delt fly
- Pendlay Row
- (Single arm) Cable pulldown
- (Single arm) Cable row
- Wide grip pulldown
Googling any of the exercises listed above will show you the exercise and how to perform them.
Example exercises for chest & back split
| Exercise | Body part | Sets | Reps |
|---|---|---|---|
| Bench press | Chest | 4 | 8-12 |
| Incline db chest press | Chest | 4 | 8-12 |
| Dips | Chest | 4 | 8-12 |
| Wide grip pulldown | Back | 4 | 8-12 |
| Machine high row | Back | 4 | 8-12 |
| Cable row | Back | 4 | 8-12 |
