Killer Chest & Back Workouts For Building Muscle:
1. Decline Bench Press: 3 x 10-12
2. Bench Press: 3 x 10-12
3. Dumbbell Fly: 3 x 10-12
4. Incline Fly: 3 x 10-12 
5. Bent-over Row: 2 x 8-10
6. Shrug: 3 x 12-15
7. V-bar Row: 3 x 8-10
8. Hyperextension: 2 x 12-15
9. Lat Pushdown: 3 x 10-12