Superset |
Exercise |
Set Count |
Rep Count |
Rest |
|---|---|---|---|---|
| start | WIDE GRIP PULL-UPS | 5 | 5 | 0 |
| end | FLAT BARBELL BENCH PRESS | 5 | 12 | 2 MINUTES |
| start | INCLINE DUMBBELL PRESS | 5 | 12 | 0 |
| end | SEATED ROW | 5 | 12 | 2 MINUTES |
| start | WIDE GRIP PULL-UPS | 5 | TO FAILURE | 0 |
| end | FLAT BENCH DUMBBELL FLY | 5 | 12 | 2 MINUTES |
| DUMBBELL PULLOVER | 6 | 12 | 45 SECONDS | |
This workout is high volume with heavy weight, super-setting chest and back exercises to maximize growth.
The bench press is often considered the king of all pressing movements, and for good reason.
Read MoreFlat Barbell Bench Press
Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly.
Read MoreFlat Bench Dumbbell Fly
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