Superset & Triset Chest And Back Workout By MusclePharm

Blast your back and chest in the same workout with this high volume, intense superset and triset-focused training plan from Cory Gregory and MusclePharm.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
6 weeks
1
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells
Male & Female

Workout Description

Superset & Triset Workout
Chest & Back
Exercise Sets Reps
Superset:    
Barbell Bench Press 6 20, 15, 12, 10, 8, 6
V-Bar Pull Ups 6 10-15
Superset:    
Incline Bench Press 5 8
Two Arm Dumbbell Rows 5 10
Superset:    
Dumbbell Flye 5 12
Lat Pull Down 5 12
Triset:    
Dips (Add weight if needed) 5 10
Dumbbell Pullover 5 12
Cable Crossover 5 12
Core:    
Back Extensions 3 30
Toes to Bar 3 12-15

8 Comments+ Post Comment

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Posted Thu, 10/29/2015 - 17:43
CC_ryan

Absolutely killed this! Weight on moderate not to heavy but enough to feel the muscle contract. Perfect for a late session feeling Pumped. Definitely using this next week

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Posted Sun, 04/06/2014 - 12:15
Georg Egger

ok i tried this , with a good weight set to need help on the last 2,3 with a spotting partner...afet 1h 15,20 we were into set 4 flies and lat...I think this workout is too long... I never go over 1:30 maybe im just slow :)

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Posted Mon, 03/31/2014 - 22:29
spud84

Any guide on the percentages you should aim for for the Bench a the rep range is really wide. I get start light and finish heavy but how light (eg 40%1RM) and how heavy (80%1RM?)?

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Posted Sat, 03/22/2014 - 13:45
wayne

sounds interesting but need either a hugh gym or go when its dead which is not easy.

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Posted Sat, 03/22/2014 - 05:00
bryan

looks very hardcore to me. a must try workout :)

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Posted Fri, 03/21/2014 - 23:08
Stz

How do you super set these exercises at a busy gym?

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Posted Sat, 03/22/2014 - 22:13
Johnny

All you have to do if somebody is using a machine you need is ask them "how many more sets do you got bro?"

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Posted Mon, 03/24/2014 - 10:20
NeroMaj

Workout Journal at one spot and water bottle at the other. I workout at a pretty busy gym (especially at the beginning of the week) and always use this method. The key is not take forever to finish the superset. Do the exercises and move on!