Tuesday, May 17, 2011

Super Workout: Doubling and Tripling Up Your Chest and Back Muscles

It's coming down to the final phase (4 weeks) of training before the summer offically is here.

So I work out more using superset, triset and circuit training on alternate low to medium training days to complement regular strength training program.

Here is the workout routine to work on chest and back muscles.

Dumbbell Triset (3 sets)
- Dumbbell Bent-over Rows @ 45/45# x 12 reps
- Flat Bench Dumbbell Flye @ 45/45# x 10 reps
- Flat Bench Close-grip Chest Press @ 45/45# x 6-10 reps

Note 1: 45/45# is a bit lighter weight for lat but I feel good squeezing.
Note 2: 45/45# for chest flye is the limiting lift in this triset routine. It's really a pre-exhaustion set that kills most of my energy.
Note 3: I can really feel the "burn" on my chest (or pec minor, to be specific) using 45/45# close-grip chest press.

Cable Superset (3 sets) High Angle
- Pulldown (neutral grip) @ 8 x 10 reps
- Pulldown (neutral to rotating inward) @ 8 x 10 reps
- Chest Cross-over @ 5 x 10 reps
- Chest Cross-over "Most Musclular" stance @ 5 x 10 reps

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