Best Chest And Back Workout With Supersets
If you’re looking to add mass quickly, multi-angular tri-sets are a great
way to build muscle. Focusing on your back, shoulders, chest and arms will
add the necessary width for that desirable V-shaped torso, so you’ll be
ready to impress at your next formal occasion.
An abs regime is all very well, but if it’s the perfect V-shaped torso to
hang your favourite suit off that you’re after, then your shoulders and
pecs need some attention soo. A strong V-shape torso is built on three
training pillars: time under tension, high volume and maximum recruitment
of muscle fibres.
Tri-sets, where you do three exercises back to back with minimal rest,
deliver all three. This workout uses a wide variety of exercises, rep
ranges and tempos to hit your upper body muscles from every angle. The
result will be a body that Greek tailors would dream of fitting – or at
least one that turns a few heads in black tie.
Do five sets, resting 2-3 minutes between each tri-set.
Dumbbell incline bench press:
Reps 10 Tempo 3010
How to:
● Lie on a bench set at a 45° angle, holding dumbbells at chest
height.
● Powerfully press the dumbbells straight overhead.
● Gently touch them together before lowering slowly, then
repeat.
Dumbbell bench press:
Reps 6 Tempo 4010
How to:
● Lie on a flat bench holding dumbbells with an overhand grip on
either side of your chest.
● Drive your feet hard into the floor to generate more power and
press the weights straight up.
● Lower them slowly back to the start position.
Dumbbell flye:
Reps 12 each side Tempo 2220
How to:
● Lie on a flat bench holding light dumbbells to either side with
your arms slightly bent.
● Bring the weights above your chest, keeping the bend in your arms
and pressing them hard together.
● Lower to the start.
Pull-up:
Reps 8 Tempo 3010
How to:
● Grasp a bar with an overhand grip so your palms are facing away
from you and your hands are double shoulder-width apart.
● Contract your upper back muscles to help pull your torso towards
the bar.
● When your chin is above it, lower under control.
Wide-grip bent-over row:
Reps 8 Tempo 4010
How to:
● Holding the bar with an overhand grip double shoulder-width apart,
bend your knees a little and hinge forward from the hips.
● Keep your back slightly concave and your shoulder blades back
throughout.
● Pull the weight up to your lower sternum, then lower slowly.
Single-arm row:
Reps 12 Tempo 3010
How to:
● Support your knee on the bench, planting the other leg wide for
balance.
● Keep a natural arch in your back and your core braced.
● Keeping your elbow tucked in, lift the weight to the side of your
chest then lower slowly.
● Complete all reps on one side, then the other.
