This isn't exactly your typical bodybuilder's chest or back workout. Usually you'll see triceps paired with chest, and biceps paired with back. This workout routine is more of a classic, big-muscle, push-pull routine. The pump you'll get from this workout is intense. Tim McComsey, a personal trainer, registered dietician, and regular expert contributor to Men's Fitness and HUMANFITPROJECT demonstrates the workout.

For the complete details on our TIMELESS workout program, go to mensfitness.com/TIMELESS.

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THE CHEST AND BACK WORKOUT #1

1. Barbell Chest Press 4 x 8 rest 90 sec
2. Cable Pulldowns 4 x max rest 90 sec
3. Barbell Incline Press 4 x 10 rest 60 sec
4. Barbell Bent Over Row 4 x 10 rest 60 sec
5. Push Ups 3 x 10 rest 45 sec
6. V-Bar Cable Row 3 x 10 rest 45 sec
7. Hip Thrust 3 x max rest 60 sec