This muscle-building chest and back workout from Jen Romanelli, a personal trainer and co-owner of Trooper Fitness, might be super-simple, but it ain't easy.

You'll have to power through seven mass-making moves, some straightforward and some with variations (like adding resistance bands), that will exhaust your pecs, lats, traps, and triceps, but ultimately forge huge muscle.


Perform the exercise pairs (marked A and B) as supersets. You’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 1, the bench press, is done with conventional straight sets.

Depending upon your ability, you may increase or decrease the rest periods between supersets.

For more chest and back work

Check out our favorite old-school bodybuilding chest and back workout, our full-gym chest workout routine, and our 30 best back exercises of all time.

For a complete archive of our daily quick-hit routines, go to