Workout Tips – Video : SUPERSET- CHEST AND BACK WORKOUT

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SUPERSET- CHEST AND BACK WORKOUT


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A super set chest and back workout than can be done alone or with a partner for the ultimate pump! I would recommend for beginners to do this chest and back workout once a week and for advance to hit it twice a week or every 8 days. Allow yourself 3 days recovery before doing this chest and back workout again.

UPPER BODY WARM UP:

SUPERSET
INCLINE DB PRESS:
15/12/10–10/12/15
WIDE GRIP PULL-UP:
6 SETS X 10
REST: 60-90 SECS
OR SOON AS YOUR PARTNER FINISHES

SUPERSET
DUMBBELL PULLOVER: 4 X 10
FLAT DUMBBELL FLY: 4 X 10
REST: 60-90 SECS
OR SOON AS YOUR PARTNER FINISHES

SUPERSET
T-BAR ROWS: 4 X 12
FLOOR PRESS: 4 X 10
REST: 60-90 SECS
OR SOON AS YOUR PARTNER FINISHES

SUPERSET
HAMMER STRENGTH INCLINE PRESS:
5 X 10
HAMMER STRENGTH ISO LAT PULL DOWN
5 X 10 EACH ARM
REST: ON OPPOSITE MOVEMENT
OPTION B: SMITH MACHINE INCLINE CHEST PRESS: 5X10
DUMBBELL ROWS : 5X10 EACH ARM

**MODIFIED SMITH MACHINE PULL-UP*****

chest and back workout
chest and back workout

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