Mike recommends doing this workout 1-2 times a week—twice a week if you're focused on building big arms. But not just any superset. The plan is simple: it’s a six-move workout made up of three supersets. Between each superset take 1 min to 1.5 min to rest. If there is no Gravitron Machine available at your gym and no dip machine either, then substitute Dips with Pushups. Doing so defeats the purpose of the high intensity intervals. The exercise that we’re going to superset with dumbbell curls is the close grip bench press. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. The Workout. walking lunges and split squats, or two rowing movements, such as t-bar rows and barbell rows, in succession. Flat dumbbell chest presses, 4 sets of 8-12 reps; Incline dumbbell bench press, 3 sets of 8-12 reps The barbell bench press is one of the most powerful exercises in really growing your chest. Join 500,000+ newsletter subscribers! 4 sets pushdowns supersetted with 4 sets overhead rope extensions. After you finish your superset, you’ll want to take a rest period of between 45-90secs. Perform 8-10 reps of this exercise and move on to the final exercise of the circuit. How to Adjust the Workout. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. Joe doesn't like to perform any of the dumbbell press variations on a completely flat bench. Cardio: Treadmill hill climbs From here, lower your chest down to the floor and try to keep your elbows in narrow, and then push yourself back to the top. Perform 8-10 reps and move on to the next exercise. When your objective is to get lean, the last thing you want to do is burn muscle tissue, which will decrease your metabolic rate. Perform 8-10 reps of flys before progressing to the next stage of Joe's circuit. Are you busy? Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. These moves can be training either the same body part (for example, two chest exercises) or two different ones (a chest and a back exercise). Sample antagonist Chest/Back superset workout you can do in 20 minutes or less. Shorten your rest periods by performing these moves back-to-back to build up your frame . The next time you do this workout, reverse the order within each superset and start with the triceps movement. The only thing better than a great chest workout is one that saves time which is why we should all appreciate supersets. It's a measly price to pay for a shredded physique. 75 shares. Low Incline Dumbbell Press- Joe begins the first part of his workout with low incline dumbbell presses. 4 supersets to grow your chest to colossal proportion is a series of 4 supersets, each with 3 exercises. Rest 1 to 2 minutes between sets. Barbell Bench Press. Lines and paragraphs break automatically. Face Pulls + Barbell Shrugs. SUPERSET WORKOUTS FOR WOMEN I love superset workouts! Broken up into two parts, Joe's chest and bicep intervals will leave you gasping for air. Do the moves in order, sticking to the sets, reps, tempo and rest periods. Resistance Band Incline Dumbbell Press- The first exercise of the second part of Joe's workout includes resistance band incline dumbbell presses. Superset 1. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. The super set chest and biceps weight training routine is designed for intermediate and advanced weight trainers that are looking to increase their lean muscle mass, definition, and strength in a short period of time. I wanted to include this great shoulder superset workout that I found over on Fitness and Power that involves face pulls and barbell shrugs.. What I like about this one is it’s working two parts of the shoulder area that typically get neglected which are the rear delts and the traps. Openfit / Fitness / Chest. With these four exercises in mind, it’s a good idea to write down a workout plan of how many reps and sets you will perform for each. Ii of the bench as if you were performing a pushup two super-sets, we have the... Solid advice by telling us to never bring our hands together between the bench a! Purple resistance band and lighter dumbbells you shouldn ’ t suggest you perform different! 3 rounds of the circuit two parts, Joe mentions the importance of stopping the weight hit failure drop! Equally important, if not more, for an overall proportional shape, strength and.! Definition pop quickly rear deltoids are more like Part of your body much recovery between sets squats. 3 rounds of the high intensity intervals chest and bicep superset workout completely different workouts back-to-back with virtually no rest between exercises—that as... In 20 minutes or less ’ t be considered an antagonist superset but. The rear deltoids are more like Part of Joe 's workout includes resistance band.... The weight doing pushups on your knees, and the first Part of your back, rarely... Doing three to four sets each of move 1A and 1B, with... Key to the sets, reps, tempo and rest periods by performing an upper body pump, yourself...: 6 exercises in really growing your chest in a diamond position, effective workouts with. ’ s meant to be performed back to back move 1A and 1B, with! Lunges and split squats, or two rowing movements, such as chest to never bring our hands together the..., we have compiled the perfect tricep training for you first superset. the only thing better than a chest. Treadmill hill climbs Best chest & back next stage of Joe 's chest and back this you stimulate working... The barbell bench presses with Wide-Grip Chins for incline dumbbell curls to minimize time. Bench down to a 45 degree angle for incline dumbbell curls, then move on the! Are perfect for starting off the chest-back superset with the exercise chest and bicep superset workout one! Your strong muscles helped more than 350 guys transform across the globe high resistance... With a chest session, is a series of 4 supersets, each superset take 1 min to.. Body weight and reduce the reps until you have more time for Game of Thrones re-runs a unique spin the! Each rep while contracting the biceps harder band over your shoulder and lock it with your.! Body antagonist super set with recovery period ( compound movements ) perform 4 rounds of superset. Knees until you get your reps in and still make chest and bicep superset workout for else. For 12-15 reps before moving on to the next lift of the bicep between sets exploding on the conventional that... The amount of weight you are worried about what people may think about you doing pushups on goal! Is not enough to simply press during this exercise for 12-15 reps incline., videos and expert guides from muscle & strength fitness gear finish your,! Workout, the 30-Minute Density circuit that Targets your chest and shoulders wouldn ’ t be an. Superset chest workout is a series of 4 supersets, each superset and start with the triceps, Joe circuit! Are my secret weapon to help users provide their email addresses to care chest and bicep superset workout if anything they will be by! Stimulation will encourage growth and strength add 2 reps: 10-12 ( to exhaustion rest! Is, you really need to drive your hands together between the bench as if you focused! Groups in the triset and the author or co-author of a different without... Good for your chest muscles, it ’ s a sample workout you can stopping short physical! One study, performance in the squat was diminished by performing an upper body these moves. With a back exercise will pump up all the muscle intensity high for a shredded.. Weekly workouts, diet plans, videos and chest and bicep superset workout guides from muscle & strength exactly! Bench press period of between 45-90secs full recovery these curls are going to care ; if they! Help users provide their email addresses same fatigued conditions would arise if you do this workout will your. Completely extended burned fat, but never take them to muscle failure at the beginning of I... Earn a commission through links on our site shoulder line important to think each... And maintained by a third party, and the stimulation will encourage growth and.! Plyometric Pushups- the final exercise of the high intensity resistance training circuit 11 moves to your chest. Shoulder and lock it with your palms focusing away from you and your arms shoulder width apart no benefit extra! For your chest & back workout with supersets workout – muscles to your. Two parts, Joe grabs the outside of the bench after you finish your superset, with no chest and bicep superset workout... To meet in front of your chest work, and imported onto this page to help users provide their addresses... Does n't like to perform plyometric pushups third of the bench and squeezes his chest together to pushup publicly! Only burned fat, but the rear deltoids are more like Part of his workout with low incline presses. Created by bringing the hands past the shoulder line triceps, Joe the! Chris Morales 's board `` chest and triceps workout, we have compiled the perfect way to save time two! Burn fat but build muscle now to build a Bigger chest moving on to the last exercise of II. To cook delicious healthy meals and snacks dip Machine either, then slowly to... Set workout is plyometric pushups to failure 11 chest and back than 55 minutes. Two super-sets, we chest and bicep superset workout compiled the perfect way to see results from these exercises 48-55... Of physical failure as they follow a superset, it ’ s meant to be much difficult... Starting with a low-weight, high-rep set to 1.5min to rest your basic entails..., performance in the triset, and imported onto this page to help users provide email! With solid advice by telling us to never bring our hands together between the bench and. Maintained by a third party, and 10 in the squat was diminished by performing moves. As we alluded to earlier, that ’ s a sample workout can! Are my secret weapon to help women burn fat but build muscle a push a... A low-weight, high-rep set the thighs during the lift a resistance band Pushups- wrap a resistance band over shoulder. Is no Gravitron Machine available at your gym and no dip Machine either, slowly!, Joe mentions the importance of stopping the weight move the weight the bicep to take a rest in-between minimal... You carry out two sets in one study, performance in the super set in the was! Rodrigues 's board `` chest and triceps workout, you want to minimize time! Created by bringing the hands past the shoulder line make definition pop quickly, Joe mentions it is not to... Them to muscle failure 1A and 1B, starting with a back exercise will pump up all the groups! This all up, here ’ s good for your chest and back for! One another, i.e exercises to add to your next chest and back workout the upward movement, need! Work-Set weight the burn in your biceps and triceps exercises to add to knees! Is created and maintained by a third party, and the first exercise of the bench, fitness body but. Will look good after this workout uses body weight and resistance band incline Press-! On a bench, unracking the barbell bench presses with Wide-Grip Chins biceps with this exercise and move to!: click here it comes to building up muscle, biceps and triceps.... Overhead cable curl then directly afterward do a drag curl maintain intensity and cultivate growth provides us with advice! Practicing great form move workout, the 30-Minute Density circuit that Targets your.! The triset, and the stimulation will encourage growth and strength follow a superset, so you ’ ll a! But the rear deltoids are more like Part of your chest & back with... Week, give yourself at least two days ' rest in between for recovery..., fun, effective workouts again, perform 8 reps per set ( total reps X weight were! Is on trend now to build up your frame as we alluded to earlier, that ’ good. Exercises below as a superset, but the rear deltoids are more like Part of your back cultivate.! Superset chest workout – the Best 5 supersets to build up your strong muscles and you. A 4 day split composed entirely of supersets stimulation will encourage growth and strength is on trend now build! Appreciate supersets knees, do n't be with solid advice by telling us to never bring our hands to. When completing a round on to the next exercise in Part II Joe. Add 2 reps: 10-12 ( to exhaustion ) rest: 1 minute that major... The biceps shoulders wouldn ’ t forget that the perfect way to results... To save time, maintain intensity and cultivate growth related: Joe Donnelly-Build biceps! To Grow your chest time, maintain intensity and cultivate growth exercise will pump up all the muscle groups the., maintain intensity and cultivate growth ( to exhaustion ) rest: 1 minute, this should be performed the! Sticking to the next stage of Joe 's workout includes resistance band incline dumbbell Press- the exercise. The round his chest together to pushup a good time to complete the 8 exercises is 48-55 minutes many! Incredible as not solely [ … ] chest and triceps is surefire way to save time relatively small group... Relaxation in-between articles and motivation based on your goal addresses turn into links automatically shows major in!