![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/07/Programs_Bg.png)
CONTROL
Day 6
More Days
CHEST x BACK x ARMS
Download PDFDynamic Warm Up:
Sets: 2
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
= Super Set
Walkouts
10
Reps
Shoulder Cars
10
Reps
Thread the Needle
10
Reps
Phase 2:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Scap Push Ups
8
Reps
Hanging Tuck / Knee Raises
8
Reps
Phase 3:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Lat Pulldown
8
Reps
Slow Pushup
12
Reps
Phase 4:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Chest Flys
12
Reps
Lat Pull Over
12
Reps
Phase 5:
Sets: 4
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Single Arm DB Rows
10
Reps
Single Arm DB Incline Press
10
Reps
Phase 6:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Lateral > Front Raise
15
Reps
Bicep Curls
15
Reps
Phase 7:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Tricep Extension
12
Reps
Face Pulls
12
Reps
Phase 8:
Sets: 2
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Push Ups
X
Reps