Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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
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
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 :)
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?)?
sounds interesting but need either a hugh gym or go when its dead which is not easy.
looks very hardcore to me. a must try workout :)
How do you super set these exercises at a busy gym?
All you have to do if somebody is using a machine you need is ask them "how many more sets do you got bro?"
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!