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Best Chest And Back Workout With Supersets

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:

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:

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:

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 gif

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:

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:

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.