Chest And Triceps Superset Workout


These workouts are great as they follow a superset rule. You perform two different exercises back-to-back without a rest in-between. By doing this you stimulate the working muscles to grow

Supersets are fantastic as not only are you continuously on the move, but, if one of the items required for the exercise isn’t free, you can choose from the other

This workout comprises of

Two chest-based moves.
Two triceps-focused moves.
Straight sets of cable cross-overs to hit the middle part of your chest.
Some intensive cardio.

For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting

Superset 1

1A. Dumbbell bench press

How To

Lie flat on a bench holding a dumbbell in each hand.
Brace your core, drive your feet into the floor and press the weights up until your arms are fully straight.
Slowly lower back to the start.


Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets

1B. Dumbbell flye

How To

Lie flat on a bench holding a light dumbbell in each hand with your arms straight above you.
Keeping your core tight, slowly lower the weights out to the sides until you feel a good stretch across your chest.
Squeeze your chest muscles to return the weights to the start.

Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets

Superset 2

2A. Feet-up bench dip

How To

Start with your feet on a bench and your hands on another, supporting as much bodyweight as possible.
Bend your elbows to lower your hips towards the floor, then press back up powerfully to return to the start.

Sets: 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets

2B. Cable press-down


How To

Stand in front of a cable machine holding a straight bar attached to the high pulley with an overhand grip.
Keeping your chest up and elbows close to your sides, press the bar down until it touches your thighs.
Slowly return to the start.

Sets: 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets

Cable cross-over

How To

Stand in the middle of a cable machine, holding the D-handles attached to the high pulleys with a slight bend in your elbows.
Keeping your chest up and maintaining a slight elbow bend, bring your hands together to meet in front of your body.
Squeeze your chest muscles, then slowly return to the start.

Sets: 2 Reps: 10-12 (to exhaustion) Rest: 1 minute

Share on Google Plus

About Tamer El Sheikh

What doesn't kill you makes you stronger.
    Blogger Comment
    Facebook Comment

0 التعليقات:

Post a Comment