Blast your back and chest in the same workout with this high volume, intense superset and triset-focused training plan from Cory Gregory and MusclePharm.
WORKOUT SUMMARY
- Main Goal
Build Muscle
- Workout Type
Single Muscle Group
- Training Level
Intermediate
- Program Duration6 weeks
- Days Per Week
1
- Time Per Workout60-90 minutes
- Equipment Required
Barbell, Bodyweight, Cables, Dumbbells
- Target GenderMale & Female
- Recommended Supps
- Workout PDFDownload Workout
Workout Description
| Superset & Triset Workout | ||
|---|---|---|
| Chest & Back | ||
| Exercise | Sets | Reps |
| Superset: | ||
| Barbell Bench Press | 6 | 20, 15, 12, 10, 8, 6 |
| V-Bar Pull Ups | 6 | 10-15 |
| Superset: | ||
| Incline Bench Press | 5 | 8 |
| Two Arm Dumbbell Rows | 5 | 10 |
| Superset: | ||
| Dumbbell Flye | 5 | 12 |
| Lat Pull Down | 5 | 12 |
| Triset: | ||
| Dips (Add weight if needed) | 5 | 10 |
| Dumbbell Pullover | 5 | 12 |
| Cable Crossover | 5 | 12 |
| Core: | ||
| Back Extensions | 3 | 30 |
| Toes to Bar | ||