Chest-Back Super Swole Routine

Chest-Back Super Swole Routine

 

One of my favorite types of circuits is a chest/back push/pull day. By the end of this workout, my chest and back are so pumped they feel like they are going to explode, and I feel completely blasted.

 

 

 

  • Bench Press – 3 sets of 8 reps
    • Superset with
  • Bent Over Barbell Row – 3 sets of 8 reps
  • Incline Dumbbell Press – 4 sets of 8 to 12 reps
    • Superset with
  • Lat Pulldown – 4 sets of 8 to 12 reps
  • Machine Flye – 4 sets of 10 to 15 reps
    • Superset with
  • Machine High Row – 4 sets of 10 to 15 reps

 

 

Before working three sets, I start with a set of 15 to 20 reps to increase blood flow. Then I perform two to three more sets with increasing weight until I find my eight-rep max working weight. Then I take no longer than 30 to 45 seconds between exercises.calf raise.JPG

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