Chest and Back Supersets!

[heavylifting247]

Chest/Back Supersets (increase weight 10-15% each set)

DB Incline Bench - 4 sets: 12, 10, 8, 6
Barbell Bent Over Rows - 4 sets: 15, 12, 10, 8

DB Decline Bench - 4sets: 12 10, 8, 6
Wide Grip Lat Pulldown - 4 sets: 15, 12, 10, 8

DB Pec/Delt Flyes - 4 sets: 12, 10, 8, 15(last set is dropset)
D-Bar Mid/High Row - 4 sets: 15, 12, 10, 15(last set is dropset)

I did this in conjunction with 3 sets of anchored crunches and 3 sets of stack cable crunches.

 

[Rc10b4]

Awesome, love me some chest and back superset workouts. Gives am awesome upper body pump...especially on cycle. I always liked starting with basic pullups and barbell bench press.

 

[Nutpuncher]

Chest/Back Supersets (increase weight 10-15% each set)

DB Incline Bench - 4 sets: 12, 10, 8, 6
Barbell Bent Over Rows - 4 sets: 15, 12, 10, 8

DB Decline Bench - 4sets: 12 10, 8, 6
Wide Grip Lat Pulldown - 4 sets: 15, 12, 10, 8

DB Pec/Delt Flyes - 4 sets: 12, 10, 8, 15(last set is dropset)
D-Bar Mid/High Row - 4 sets: 15, 12, 10, 15(last set is dropset)

I did this in conjunction with 3 sets of anchored crunches and 3 sets of stack cable crunches.

Nice. I've been doing a similar routine focusing on high volume drop sets. Weight would be lighter than usual. And I found that I can burn my muscles to complete annihilation using machines and cables. Incline bench machine (decreasing 20lbs on each drop set) 20, 15, 15, 15, 10 & 10 partial reps to ensure nothing is left on the table. Immediately Super set with Cable Rows on this machine that also have lat cable bar (decreasing 20lbs on each drop set) Cable Rows 20, Wide Grip Lat 20, Cable Rows 15, Narrow Grip Lat 15, Cable Rows 10, Neutral Grip Lat 10. Immediately git on ab roller using 10lb plates with EZ curl bar or one of those wheel with crossbar that you hold on to. 60-90 Second Rest and repeat with only this change: lower angle on bench to 1st notch and that would be my workout. Roughly 15 mins and me done.

 

[Rc10b4]

Thanks again for posting this. Due to this post, I did chest and back today on my dayboff from work. Hard to superset during my typical evening workouts because of traffic, but late morning is close to free reign! Kind of sick that on my day off from work I am excited to pop some caffeine and have a nice semi empty gym to play in. Ha!

 

[Nutpuncher]

Thanks again for posting this. Due to this post, I did chest and back today on my dayboff from work. Hard to superset during my typical evening workouts because of traffic, but late morning is close to free reign! Kind of sick that on my day off from work I am excited to pop some caffeine and have a nice semi empty gym to play in. Ha!

Good to hear that you tried this. The main reason why I like super setting and drop sets and hitting 2 major muscle groups during same training session is because of lack of time. I mainly workout during my work day. I used to would go back to a different gym later that night to finish off what I feel wasn't annihilated during my workday workouts and cardio and abs. So if your short on time, then kill 2 muscle groups within 1 workout.

 

[heavylifting247]

Glad you guys enjoyed this superset chest and back workout.

I have done this several times since posting and can see the strength and mass increases already. I change things up every other time I do supersets to keep variety in play.

This week I did:

Incline DB Chest Press - 4 sets (12, 10, 8, 6)
Seated Hammer Strenght Iso Lateral Row - 4 sets (15, 12, 10, 8) - I don't use the handles on this machine as my arms are really long - I grab the uprights about 2 inches before the handles connect.

Decline DB Chest Press - 4 sets (10, 8, 6, 5)
Bent Over Barbell Rows - 4 sets (12, 10, 8, 6)

Cable Crossovers - 4 sets (15, 12, 10, 8)
Wide Grip Lat Pulldown - 3 sets (15, 12, 10)
Close Grip Lat Pulldown - 2 sets (15, 10)

Anchored feet crunches - 4 sets of 21
Standing Russian Twist - 3 sets 0f 21 - holding plate in hand - 10lb, 20lb, 25lb

Since I got this superset in yesterday, I woke up this morning and hit the triceps pretty hard too.

Triceps EZ Bar Skullcrusher - 4 sets (15, 10, 8, 6,)
Triceps seated Overhead Extension - 4 sets (10, 8, 6, 6)

Triceps kickback with dumbbells - 4 sets (15, 12, 10, 8)
Triceps bench dips with plates on lap - 3 sets (15(35lb), 12(45lb), 10(45lb))

Triceps v-angle bar push down - 3 sets (15, 12, 10)