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Back And Chest Superset

Part of the Superset program.

This workout has never been performed.

Exercise Routine

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Flyes - Dumbbell, Flat

Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo...

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Not available

Small

Straight-Arm Pulldown

Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists...

Routine:

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Bent Over Dumbbell Row

Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ...

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Small

Dips - Chest Version

Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ...

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Small

Chin-Ups

Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th...

Routine:

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Bench Press - Barbell, Flat

Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...

Routine:

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Small

Chin-Ups

Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th...

Routine:

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Bench Press - Barbell, Inclined

Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...

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Small

Cable Crossover

Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o...

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Small

T-Bar Row - Standing

Straddle a T-bar rowing machine with your feet firmly on the ground. Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched. Lift the bar up toward your bod...

Routine:

Not available