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Back & Chest Exercises

Heavy Duty Protocol - Bodyweight Rows Exercise

Back exercises

Bodyweight Rows

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Back

  • Targets - Back, Chest, Arms, Shoulders

  • Provides - Overall mass

Back exercises

Regular Pull-Up

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Back

  • Targets - Back, Shoulders, Arms

  • Provides - Overall mass

Heavy Duty Protocol - Regular Pullup Exercises
Heavy Duty Protocol - Bird-Dog Exercise

Back exercises

Bird-Dog

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Back

  • Targets - Back, Legs, Shoulders, Core

  • Provides - Overall mass

Back exercises

Superman Exercise

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Back

  • Targets - Back, Legs, Core

  • Provides - Overall mass

Heavy Duty Protocol - Superman Exercise Exercise
Heavy Duty Protocol - Wide Arm Push-Up Exercise

Chest exercises

Wide Arm Push-Up

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Chest

  • Targets - Chest, Shoulders, Arms, Back

  • Provides - Overall mass

Chest exercises

Regular Push-Up

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Chest

  • Targets - Chest, Shoulders, Arms

  • Provides - Overall mass

Heavy Duty Protocol -Regular Push-Up Exercises
Heavy Duty Protocol - Dumbbell Press Exercises

Chest exercises

Dumbbell Press

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Chest

  • Targets - Chest, Shoulders, Arms

  • Provides - Overall mass

Chest exercises

Chest Dips

Always prioritize time under tension, proper form, heavy reps, and a strong mind-muscle connection for optimal gains.

  • Exercise Goal - Chest

  • Targets - Chest, Shoulders, Arms

  • Provides - Overall mass

Heavy Duty Protocol - Chest Dips Exercises
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