Narissa Thelo 
To really build a powerful, muscular chest and back, you need to focus on using exercises that work multiple muscles groups at once. This Ultimate Chest and Back Workout does just that, by challenging your entire upper body with compound movements that will help you build muscle and strength quickly. Check 3 day powerlifting program
1) Barbell Bench Press – The bench press is a classic chest exercise, and for good reason. It’s an effective way to target the muscles of the chest, shoulders, and triceps all at once.
2) Dumbbell Flyes – This exercise is great for isolating the muscles of the chest and working them through a larger range of motion.
3) Pull-Ups – Pull-ups are a great compound exercise for working the muscles of the back, shoulders, and arms.
4) Bent-Over Row – This exercise targets the muscles of the back, specifically the lats.
5) Shrugs – Shrugs are a great way to target the traps, which are a key muscle group for stabilizing the shoulders.
Perform 3-4 sets of each exercise, 8-12 reps per set. Rest for 60-90 seconds between sets.
This workout can be done 2-3 times per week, depending on your schedule and recovery ability. If you find that you’re struggling to recover from one workout to the next, cut back on the frequency.
P90x chest and back workout
The P90x chest and back workout is a routine designed to target the muscles of the chest and back. The workout uses compound exercises that work multiple muscle groups at once, making it an effective way to build muscle and strength quickly. The routine can be done 2-3 times per week, depending on your schedule and recovery ability.
What are the benefits of doing the chest and back workout
The chest and back workout has a number of benefits, including:
1) Building muscle and strength in the chest and back muscles.
2) Improving posture by strengthening the muscles that support the spine.
3) Increasing bone density in the upper body.
4) Reducing the risk of injuries to the shoulders and neck.
5) Improving the stability of the shoulder joints.
What muscles does the chest and back workout target
The chest and back workout targets the muscles of the chest, shoulders, back, and arms. These muscle groups are key for stabilizing the spine and supporting the weight of the upper body.
How to do the chest and back workout
1) Choose a weight that you can lift for 8-12 repetitions.
2) Perform 3-4 sets of each exercise, resting for 60-90 seconds between sets.
3) Repeat the workout 2-3 times per week, depending on your schedule and recovery ability.
P90x chest and back workout schedule
The P90x chest and back workout schedule is as follows:
Day 1: Chest and Back
1) Barbell Bench Press – 3 sets of 8-12 reps
2) Dumbbell Flyes – 3 sets of 8-12 reps
3) Pull-ups – 3 sets of 8-12 reps
4) Bent-Over Row – 3 sets of 8-12 reps
5) Shrugs – 3 sets of 8-12 reps
Day 2: Rest
Day 3: Chest and Back
1) Barbell Bench Press – 3 sets of 8-12 reps
2) Dumbbell Flyes – 3 sets of 8-12 reps
3) Pull-ups – 3 sets of 8-12 reps
4) Bent-Over Row – 3 sets of 8-12 reps
5) Shrugs – 3 sets of 8-12 reps
Day 4: Rest
Day 5: Chest and Back
1) Barbell Bench Press – 3 sets of 8-12 reps
2) Dumbbell Flyes – 3 sets of 8-12 reps
3) Pull-ups – 3 sets of 8-12 reps
4) Bent-Over Row – 3 sets of 8-12 reps
5) Shrugs – 3 sets of 8-12 reps
Day 6: Rest
Day 7: Rest
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