Volume training is a method of training that helps bodybuilders and weightlifters build strength, increase muscle size, and develop lean body weight. If these sound like your goals, try incorporating this chest and back volume day into your routine.

BARBELL BENCH PRESS - 10 SETS OF 10 REPS

  • Begin lying on your back with your feet flat on the floor
  • Grasp the barbell with a wider than shoulder-width grip, wrapping thumbs around the bar, holding the barbell at arm's length above your upper-chest area
  • Slowly lower the barbell to the middle of your chest, at the bottom of the movement your forearms should be perpendicular to the floor
  • Pause briefly, then press the barbell back up to the starting position
  • During the movement, the upper arms should be about 45 to 60 degrees from the torso and the hips should remain on the bench

BARBELL BENT-OVER ROWS - 10 SETS OF 10 REPS

  • Assume a standing position while holding the bar using a double overhand grip
  • Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
  • Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control for one rep
  • Repeat for the desired number of repetitions

DUMBBELL INCLINE FLY'S - 3 SETS OF 10 REPS

  • Inhale and slowly lower the dumbbells in an arc position until you feel a mild stretch in your chest or shoulders
  • Exhale and bring the weights back to the starting position, maintaining an arc throughout the movement
  • Return the dumbbells to your body's center once you've completed this exercise
  • Rest the weights on your chest or thighs, depending on weight, as you exhale and use your core to sit up

BARBELL SHRUGS - 4 SETS OF 10 REPS

  • Position the safeties just below waist height in a rack
  • Assume a standing position with the bar in front of your body and hinge forward, inhale, and grab the bar with a double overhand grip
  • Stand up tall and ensure your spine remains neutral
  • Contract the traps to elevate the shoulders and squeeze hard at the top and slowly lower the bar back to the starting position
  • Repeat for the desired number of repetitions

CABLE CROSS OVERS - 3 SETS OF 10 REPS

  • To get into the starting position for the exercise, place pulleys in position above your head and select the resistance that will be used, holding one pulley in each hand
  • Move forward in an imaginary straight line between the pulleys while pulling your arms together in front of you
  • You should be slightly bent forward from your waist - this is the starting position for the exercise
  • Bend your elbows slightly and extend your arms to your sides in a wide arc until you feel a stretch in your chest - inhaling as you do so
  • Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint
  • Bring your arms back to the starting position as you exhale
  • Hold your position for a second when you reach the starting position and repeat the movement for the desired number of reps

WIDE-GRIP LAT PULLDOWNS - 3 SETS OF 10 REPS

  • Attach a wide grip handle to the lat pulldown machine and assume a seated position
  • Grasp the handle with a pronated grip (double overhand) as wide as possible
  • Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder
  • Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control
  • Repeat for the desired number of repetitions