If you had a bad day before hitting the gym, this is your chance to unleash the beast. Sets: 4. There are three classic antagonist superset combinations (most popular): Chest with back, biceps with triceps and quads with hamstrings. However, many bodybuilders such as Dave Draper and Arnold Schwarzenegger have used them with great success for mass-building purposes. Do a second set this same way. The weight goes up as the reps go down. Now, that … SUPERSET WORKOUTS FOR WOMEN I love superset workouts! Sunday: chest and back superset workout B; It’s the same 4-day split, with an adjustment to where each training days lands. Do you think that will be ok? This is where the pec deck comes in – you should focus this workout on your chest, so don’t bring the handles together. Your email address will not be published. For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Adjust accordingly so you minimize the risk of injury. Place your feet flat on the floor, shoulder-width apart, and keep your back firmly against the seat. The advantage here is that you barely have to do anything to transition from one exercise to the other. 8 to 12 reps If your gym doesn’t have body suspension training bands, use a resistance band and do standing flyes for the same duration. As for the body suspension flyes, you might have heard of TRX. Yes, you can use crossovers, another flye, or use bands. What if I don't have access to a Pec Deck? When you get to this point in your workout, weight and strength start to fade out and all you need to do is tear your muscle fibers as much as possible, so you can shift to machines. Take a pair of dumbbells and do your flat flyes, which will stretch out the lower part of your chest and get it ready for the blood coming into them from the presses you’ll be doing. Superset workouts are my secret weapon to help women burn fat and make definition pop quickly. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. So we’re going to shift to machines now. While the larger muscles of the biceps and … You will need three supersets of 30 seconds per exercise in order to get this done. Related: 7 Tips to More Effective Chest Training. Press horizontally so that you don’t exhaust your shoulders and work on your chest instead. This workout comprises two chest-based moves, two triceps-focused moves, straight sets of cable cross-overs to hit the middle part of your chest and, to finish, some intensive cardio. This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. Take a pair of dumbbells and do your flat flyes, which will stretch out the lower part of your chest and get it ready for the blood coming into them from the presses you’ll be doing. At this stage of the game, that little time can make all the difference between an “ok” workout and an awesome workout. But the antagonistic superset had a number of other benefits as well, and this old-school method is a great way to switch up your training from time to time. Join 500,000+ newsletter subscribers! Now we’re going with a flat angle pairing. When you have the most strength and energy, free weights will have the best effect on you, but when you’re getting tired by the end, machines and bodyweight will help you complete your workout without losing either focus or intensity. If you have to, use another bench, but you will need to lower the settings so that your chest is worked on from a new angle. Repeat this movement. Perform exercises “A” and “B” one after another. – Do the two exercises listed together with no rest in between THEN rest for 30 seconds. Where the mind goes, the body follows. Once again, do this for 30 seconds and this concludes your superset. Pump up your pecs the next time you train chest with these 5 supersets. These exercises will isolate your muscles and you will be able to do enough reps while avoiding getting hurt in the process. After that, you could find something different to change things up. Shocking is always good. Thanks for reading and supporting M&S! Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. High reps and manageable weight gives way to a struggle to maintain correct form, especially by the end of the workout. Frequency. Barbell Bench Press. Once he or she is doing more work than you, you’re done. First is standing plate presses which calls for you to hold two small plates together like 5’s or 10’s. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. If you’re working out at a crossover station, just drop down and do the push-ups immediately afterwards. Every so often I will go with a friend or colleague. Related: Top 3 Exercises for Chest Muscle Development. Your ego might not allow that in the moment but think about the long game, the gains. So hopefully at this point weight and strength isn’t as important to you because it’s later in the workout and the goal is to tear down the fibers. Prepare them accordingly because they will be a part of this party. As soon as you finish your presses, grab your dumbbells and knock out your incline flyes. They will help you isolate the muscles and get quality reps in while keeping the risk of injury low. They encourage hypertrophy (muscle growth) and they speed up your workouts! Lines and paragraphs break automatically. Frequency should be 3 times per week. The cables serve you because you’ll keep tension on the pecs throughout the entire set since the weights on the pin can’t touch the rest of the stack. Go all in mentally so you can get everything out of this. Barbell presses go first because you’ll be able to handle more volume. First of all, you won’t be counting reps – you’ll be counting time under tension in seconds and second – you’ll be using non-traditional exercises. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. Check your inbox for your welcome email. Perform 3 supersets of 12 reps for this pair to really feel a burn. Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. The content of this field is kept private and will not be shown publicly. Compound Superset workouts and Losing Weight. For your third round of these, take them to absolute failure. If needed, transition to partials or your knees, but even if your ego is too big for that, it will be worth it when you see the awesome new gains you’ve achieved because of these supersets. When building a chest and back workout, alternate between pushing and pulling exercises, such as pushups and pullups. Can I sub in something else? Don’t even count reps; just go. The only downside is they slightly limit your strength gains because you’re doing one exercise right after another.. Combining your chest and back workouts in one routine can work as a way of cutting down gym time without sacrificing intensity. Remember not to lock out your elbows to prevent the triceps from taking over. When you’re past those 30 seconds, get a body suspension training band and do some bodyweight flyes for 30 seconds. I gave this workout a try yesterday for the first time and it felt awesome. Once you see progress stall, find something else. Each workout involves working through three supersets, and both target all the major muscle groups in the back. The cable crossover can be very effective for the lower pecs. We teach you how to do thousands of exercises! I think 6 weeks is the sweet spot. Keep in mind that since you’re training with more intensity that you might not be as strong on these exercises as you would be doing them on their own. Learn how to build muscle, burn fat & stay motivated. Build muscle, lose fat & stay motivated. Build muscle, lose fat & stay motivated. Whatever work or commitments are ahead must wait. You’ll start with the largest muscle, your chest. I hope this helps but if not, let me know and I'll try to find a better way to explain it or show you. Do this for 30 seconds. Do two sets like this. Once you can’t do full reps, do partials or put your knees on the floor. newsletter subscribers! By Michael Jennings. If your gym doesn’t have these, use a resistance band and perform standing flys for now until you can get your own. Incorporate lower-body exercises into the superset and interval training workouts. This superset is different than the rest for two simple reasons. You want to shock your chest muscles, so you better get ready to switch up your routine. First of all, you will need to warm up. Perform 3 rounds of this superset and perform 10, 8, 6 reps of each exercise. Start with flyes so we can get a good stretch at the bottom and prepare those pec fibers to make room for the blood you’ll pump into them with the presses. A well-developed back can help enhance your hourglass figure, according to personal trainer John Romaniello, while female figure coach Heather Dees writes on the Fitness RX website that training the chest helps prevent injuries and improve posture. For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting. s/w = superset with. Also I did not do the 3rd step, body suspension and the standing plate flys. What's good, Angel? Cutting down your gym sessions and growing more muscle mass. This is because we want to shock the pecs. That is body suspension training. The difference is the order in which they come and the combination with other exercises. You may rest 60 seconds between superset pairs. Learn how real people made their transformations! These two premier exercises are perfect for starting off the chest and back workout. When you can no longer perform a full rep with decent form, have a partner help you knock out a couple more. Now we’re going with a flat angle pairing. Make sure you focus on working your chest instead of bringing the handles together. If you’re already spending hours at the gym, slaving away over rusty iron day in day out, you might want to know how to increase the effectiveness of your training so that you can see better progress in less weeks. Those of you that have been doing this for a while know why I say that. Is 6 to 8 weeks to long? Chest Superset 2: Flat Dumbbell Fly & Flat Dumbbell Press. It’s the first day of the new week and you’re pumped to get back to lifting the iron. Don't try to attempt any more to avoid overtraining, remember … Web page addresses and e-mail addresses turn into links automatically. You need to work out at 100% in order to get the best results – simple rules of input and output. Between each superset take 1 min to 1.5 min to rest. For the second superset, use two flat-angle exercises. Are you busy? Contract your chest at the top of the press and don’t lock your elbows out – it will make the triceps take over and you don’t want that. Stand with them squeezed together between your hands and press them straight out in front of you. When you’re done with them, take a pair of dumbbells that you previously selected and do the incline flyes with them. As supersets go, you shouldn’t rest between two exercises and no more than a minute between the supersets. This superset is designed to work the upper, lower, inner and outer portions of your pec muscles from a different angle so you recruit and then fatigue … If you get more than 10 reps, great but if you get more than 15 you went too light. This one is going to be different than typical supersets for two reasons. I am a typical “no gym partner workout guy”. There is a flye movement that you can do with the TRX strap that works the pecs hard. Save my name, email, and website in this browser for the next time I comment. Squeeze the pecs while you do this. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! This is the final superset, so you know you’re almost done and that will get your spirits up. Monday Cutting Workout: Push. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Learn how to get order discounts and FREE fitness gear! Superset 1. The standing plate presses will have you holding two small plates together (5s or 10s). Required fields are marked *. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. If you’re having a lousy day, let all your negative energy out when you start exercising. If you opt for the second bench, use a lower setting to train the pecs from a different angle. So it makes sense to start with an incline pairing when you’re fresh and have the most energy. Learn how real people made their transformations! I had a pump out of this world. Upon failure with the flyes, knock out as many presses as possible. A staple in our chest workouts. Well I decided to go with a friend and we did one muscle group for an hour and then I thought “Okay time to go home”. You will need to pump your pecs while you do this, so make sure to squeeze them. With me so far? 2 Full-Body Superset Workouts for Strength and Size. When you’re strongest free weights can be your best friend but near the end machines can keep the intensity and focus on the muscles high. and what is body suspension flys? Make sure to adjust your seat on the bench so that you don’t accidentally hit the barbell. Get your head right before you start this. Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets. Widen the doorways, clear your DM's, and buy a bigger shirt, because size will be the prize for crushing this workout. Do it as long as you see benefits from it. Rest 1 to 2 minutes between sets. 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