Supersetting Chest & Back

Supersetting is when you preform two or more exercises in sequence without rest, either grouping exercises for the same body part or opposing muscle groups. One of the more popular multi-group combinations is chest and back. This option presents a nice compliment because chest exercises focus on pushing motions and back exercises are more pulling intensive. The main benefit of pairing opposing muscle groups is that the non-targeted muscle has time to rest during alternate sets. This workout will increase intensity and muscle growth in a shorter training time.

The Routine:

Superset

Barbell Bench Press: 1 warm-up set of 20-30 reps, 5 sets of 15, 12, 10, 8, 6 reps

Wide-Grip Lat Pull-down: 1 warm-up set of 15 reps, 5 sets of 15, 12, 10, 8, 6 reps

Superset

Incline Barbell Press: 5 pyramid sets of 15, 12, 10, 10, 8 reps

T-Bar Rows: 5 pyramid sets of 15, 12, 10, 10, 8 reps

Superset

Flat-Bench Dumbbell Flyes: 5 sets of 15, 12, 10, 10, 8 reps

Barbell Dead Lift: 5 sets of 15, 12, 10, 10, 8 reps

Superset
Weighted Dip: 5 sets of 15 reps
Close-Grip Chin: 5 sets of 12 reps
Stiff-Arm Pull-Over: 5 sets of 15-20 reps

Workout Notes:

• Perform one set of the first exercise of the superset, then immediately transition into the second exercise
• Take a 2 minute break between each superset
• Choose a weight that will be challenging as your body fatigues towards the last set of reps. The same weight should be used for the entire exercise.