Chest and Back Superset Routine

Supersets Are Nuts

What I love about doing superset workouts, in addition to them being efficient and providing both an aerobic and anaerobic workout at the same time, is the massive variety you have at your disposal.

You can do same-set supersets, such as this, this and this or you can create supersets that work out different muscles within the same set.  I call these different-muscle supersets … some of which may be opposing muscle supersets, but not always.

You can also create triple muscle supersets.  I call these supersets, but some people refer to them as circuit training.  The end-result is the same – efficient workouts that provide both aerobic and anaerobic benefits.

This article sets out a chest and back superset routine that is admittedly tiring because it’s working out two large muscle groups.  It’s a good pairing but I tend to prefer chest and bicep pairing.

Chest & Back Superset Routine

Superset #1

  • Chest – Bench Press:  12 reps / 10 / 10 / 8
  • Back – Narrow Grip Cable Pulldowns:  12 / 10 / 10 / 8

Superset #2

  • Back – Wide-Grip Pullups:  12 / 10 / 10 / 8
  • Chest – Cable Crossovers: 12 / 10 / 10 / 8

Superset #3

  • Chest – Incline DB Press:  12 / 10 / 10 / 8
  • Back – Cable Rows (Shoulder Width Bar):  12 / 10 / 10 / 8

Superset #4 (Optional)

  • Back - Bent-Over BB rows: 12 / 10 / 10 / 8
  • Chest – Incline Flyes:  Bent-Over BB rows: 12 / 10 / 10 / 8

Theory behind this routine:

The first set in each superset will do a compound movement.  The second set a non-compound movement.  Thus, the starting muscle group for each superset changes back and forth.

Rep Volume:  Feel free to adjust rep volume to suit your objectives.  The key here is experimenting with different muscle supersets.

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