Chest and back workout for growth

Active stretches

Warm-up:

• kettlebell snatches 24k x 15 each side
• kettlebell swings 24k x 50
• push-ups x 50
• kettlebell rows 50% x 25 each side

Core:

• plank (most difficult version you can perform for 1minute)
• side plank 30 seconds each side
• kettlebell "one arm" farmer's carry for 50 meters each side (keep body straight and don't allow the weight to pull you to the side while walking)
• rest 30-60 seconds
• 3 rounds

Workout:
compounds sets

• floor press (like bench press without the stress on shoulders) 70% x 10
• pull-ups x 10(start with most difficult version you can complete the reps on and lower the difficulty each set as needed (example: wide grip, alternate grip, chin-up, body rows))
• rest 60 - 90 seconds
• complete 5 rounds

compound sets

• incline bench 60% x 10 (no bench? complete most difficult version of push-ups that you can complete 25 reps)
• kettlebell rows 70% x 10 each side
• rest 1-2 minutes
• 5 rounds

Total body finisher:

• sandbag (100-130lbs) get-up x 5 each side

OR

• kettlebell squat-to-presses or thrusters (stp's 32k-48k, thrusters 95lbs-135lbs) x 5
• rest 2-3 minutes between sets
• complete 4 rounds

Static stretches