When you get to this point, those few seconds in transition can mean the difference between an alright workout and a great one, so make them count! Don't try to attempt any more to avoid overtraining, remember … Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Barbell presses go first because you’ll be able to handle more volume. So it makes sense to start with an incline pairing when you’re fresh and have the most energy. Make sure you focus on working your chest instead of bringing the handles together. If you get more than 10 reps, great but if you get more than 15 you went too light. This one is going to be different than typical supersets for two reasons. Squeeze them together between your palms and stretch out your arms in front, as if to do a press. Push yourself here and you’ll see those results later when you’re having to buy new shirts because of how much you grew. Now we’re going with a flat angle pairing. Superset workouts — like chest and back workouts — eliminate "down time" at the gym. Pressing horizontally can help save your shoulders while working the chest. PH: 1-800-537-9910 Once that time passes, take a body suspension training band and do bodyweight flys from them. It’s the first day of the new week and you’re pumped to get back to lifting the iron. Once he or she is doing more work than you, you’re done. Do a second set this same way. Email: click here. Success! Compound Superset workouts and Losing Weight. Thanks for sharing this workout. There are three classic antagonist superset combinations (most popular): Chest with back, biceps with triceps and quads with hamstrings. Chest And Triceps Superset Exercise – Muscular tissues to Develop Larger Chest And Triceps Superset Exercise.These exercises are nice as they comply with a superset rule. That made my day and mad respect for finding an alternative that worked for you because at the end of the day, it's what you got and how you make it work that matters, Maurice. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! The pec deck is great for this. 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program, Muscle & Strength’s 12 Week Women’s Workout Program, Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout, The Total Package: A Full Body Strength & Hypertrophy Workout, Top 3 Exercises for Chest Muscle Development. But the antagonistic superset had a number of other benefits as well, and this old-school method is a great way to switch up your training from time to time. 4 supersets to grow your chest to colossal proportion is a series of 4 supersets, each with 3 exercises. There is a flye movement that you can do with the TRX strap that works the pecs hard. So hopefully at this point weight and strength isn’t as important to you because it’s later in the workout and the goal is to tear down the fibers. Monday Cutting Workout: Push. So let’s save the chit-chat and get right into this 5 superset plan. Your ego might not allow that in the moment but think about the long game, the gains. Every so often I will go with a friend or colleague. The Workout. Lift your arms until they’re at shoulder level – your elbows should be between 75 and 90-degree angles. Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets. You’re able to knock out two sets in one and save time. If your gym doesn’t have these, use a resistance band and perform standing flys for now until you can get your own. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. Stand with them squeezed together between your hands and press them straight out in front of you. A well-developed back can help enhance your hourglass figure, according to personal trainer John Romaniello, while female figure coach Heather Dees writes on the Fitness RX website that training the chest helps prevent injuries and improve posture. Where the mind goes, the body follows. I will be doing it longer then you recommended. This first workout is going to essentially be a ‘push workout’ with chest, shoulders, and triceps. Roger hi I just wanted to know for how long should I do this workout for ? I use superset workout routines with all of my training clients who want results quickly or that feel burned out doing traditional training strategies. Since you’re training with extra intensity, you might lack the strength or stamina to do both of these exercises back to back, so make sure that you adjust the weight to the one you need in order to not get hurt. 1180 First Street South No one has ever been knocked for having an upper chest that was too developed. Hey Ian. Perform 3 rounds of this superset and perform 10, 8, 6 reps of each exercise. Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. Superset 1. Rest 1 to 2 minutes between sets. Required fields are marked *. Place your feet flat on the floor, shoulder-width apart, and keep your back firmly against the seat. Start with flyes so we can get a good stretch at the bottom and prepare those pec fibers to make room for the blood you’ll pump into them with the presses. This is because we want to shock the pecs. Perform 3 supersets of 12 reps for this pair to really feel a burn. Chest & Back Superset Workout A Superset #1. Don’t even count reps; just go. Learn how real people made their transformations! Do these presses for 30 seconds without counting how many reps you do. The content of this field is kept private and will not be shown publicly. For the second superset, use two flat-angle exercises. The barbell bench press is one of the most powerful exercises in really growing your chest. Once you finish there, go to a machine press and preferably one that is seated. He brought up a number of good points as to why he enjoyed training chest and back together, starting with the fact that Arnold felt he could fit in way more training by combining pushing and pulling motions into the same workout. Barbell Bench Press. Sample antagonist Chest/Back super set with recovery period (compound movements) Perform 4 rounds of the superset. The standing plate presses will have you holding two small plates together (5s or 10s). If your gym doesn’t have body suspension training bands, use a resistance band and do standing flyes for the same duration. For example doing bench press then immediately chin ups so that you don't spend as much time resting. I had a pump out of this world. As soon as you finish your presses, grab your dumbbells and knock out your incline flyes. Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. Barbell Bench Press. If you can get 10 reps that’s good, but if you get more than 15 you need heavier dumbbells. What if I don't have access to a Pec Deck? You will need three supersets of 30 seconds per exercise in order to get this done. Perform exercises “A” and “B” one after another. Make sure to adjust your seat on the bench so that you don’t accidentally hit the barbell. For the third set, go to muscle failure. The cables serve you because you’ll keep tension on the pecs throughout the entire set since the weights on the pin can’t touch the rest of the stack. The weight goes up as the reps go down. Do two sets like this. Are you busy? When you get to the 10th rep of your flyes, start doing presses with the same dumbbells and same weight on them. and what is body suspension flys? Once you’re done here, hit the floor and knock out pushups. We’re coming down the home stretch and the finish line is in sight. A big misconception in regards to supersets is that they are only good when you are following a cutting or definition phase. newsletter subscribers! Grab one pair of dumbbells and make your way to the bench. Combining your chest and back workouts in one routine can work as a way of cutting down gym time without sacrificing intensity. Get your head right before you start this. Chest And Triceps Superset Exercise – Muscular tissues to Develop Larger Chest And Triceps Superset Exercise.These exercises are nice as they comply with a superset rule. 2 Full-Body Superset Workouts for Strength and Size. Do this superset three times with 10, 8 and 6 reps of each exercise, respectively. Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. However, many bodybuilders such as Dave Draper and Arnold Schwarzenegger have used them with great success for mass-building purposes. If you had a bad day before hitting the gym, this is your chance to unleash the beast. For this superset chest and back workout, we’ll give you a mix of exercises that will help you target each and every zone of your chest and back musculature. 3. Also, this type of workout has another advantage – you train with far greater intensity which means that your muscles will grow even larger during your time of recuperation. Frequency. I think 6 weeks is the sweet spot. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Another advantage to them is they take the intensity to a new level which means greater opportunity for you to grow when you recover. This superset is designed to work the upper, lower, inner and outer portions of your pec muscles from a different angle so you recruit and then fatigue … Lines and paragraphs break automatically. You may rest 60 seconds between superset pairs. After that, you could find something different to change things up. Perform 3 supersets of 30 seconds here. This is where the pec deck comes in – you should focus this workout on your chest, so don’t bring the handles together. The big advantage to this finisher is that the transition from one exercise to the next is a bare minimum. Do you think that will be ok? Supersets are magical. Thanks for this. Related: Top 3 Exercises for Chest Muscle Development. A staple in our chest workouts. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. How To Build Bigger More Powerful Arms In Six Weeks – Guaranteed! I gave this workout a try yesterday for the first time and it felt awesome. 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