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

Muscle Building Workout Routine for Inner Chest and Triceps

Nothing beats the standard barbell bench press to build overall chest muscle size in addition to triceps (lateral head) and shoulder (front delt).


Here is a complementary muscle building workout routine to help build thick, inner pec (chest) muscle and triceps.

Superset (4 sets)
- Flat Bench Dumbbell Press, close to neutral grip, 60/60# x 10 to 12 reps
- Dumbbell Lateral Raise @ 25/25# x 10 reps

Whole Body Workout Routine for Fat Loss and Sculpting Six Pack Abs

Spring is coming around the corner after months of cold, snowstormy winter season. It’s about time to start cutting phase to reveal muscles and abs.

- Weighted Dips @ 40# x 8 reps x 3 sets
- Bodyweight Dips with reverse leg raises x 15 reps x 3 sets

- Incline Barbbell Chest Press @ 145# x 6 reps x 5 reps

- Seated Rows 2 110$ x 20 reps x 4 sets

- Weighted Incline Side Bend and Oblique Twist @ 10# x 15+15 reps

Super Upper Body Chest, Shoulder and Triceps Muscle Building Routine

It’s always good to change up your resistance training program and workout routine regularly. The key is progressively loading.




It doesn’t mean that you have to keep adding more weight workout after workout. It could be a change in workout sequence, bombination, reps and sets.



- Incline Bench DB Chest Press @ 60/60# x 10-12 reps



- Dumbbell Front Raise @ 20/20# x 15 reps



- 1-Dumbbell Overhead Press @ 60# x 10-12 reps

Double Super Set Workout Routine for Build Big Chest and Wide Lat Muscles

Superset (4 sets)


- Smith Machine Incline Chest Press @ 175# x 8 reps

- Bent-over Rows @45/45# x 12 reps



Superset (4 sets)

- Reverse Cable Flye @ 3 x 12 reps

- Cable Cross Over # 5 x 12 reps

Muscle Building Workout Routine for Chest and Triceps

It's a great combination to work on your chest and triceps.

Here is a workout routine:

Trisets (4 sets)
- Flat bench Dumbbell Flye @ 30/30# x 12 reps
- Flat bench Dumbbell Triceps extention @ 30/30# x 12 reps
- 1-Dumbbell Overhead Triceps press @ 60# x 12 reps

Straight Set (5 sets)
- Smith Incline Chest Press @ 175# x 6 reps
Finisher @ 135# x 12 reps

Muscle Building Workout for Chest and Legs

Leg and Chest Workout Routine



Leg Extension (3 trisets)

- Single-leg extension @60# x 5+5+5+5 reps

- Double-leg extension @160# x 5 reps


Cable Crossover (3 sets)

- Low to high @ 3 x 15 reps

- High to low @ 3 x 15 reps

- Horizontal @ 3 x 15 reps


Barbell Squat (5 sets)

- 135# x 12 reps

- 185# x 10 reps x 4 sets



Incline Dumbbell Chest Press (3 sets)

- 60/60# x 10 reps x 3 sets



Dips (3 sets)

- 40#DB x 10 x 8 x 6 reps

Monday Chest Workout Routine

It's Monday - the Internatinal Chest Day - so to speak.

Here is a chest workout routine.


Flat Bench Chest Press


135# x 12 reps

155# x 6 reps

175# x 4 x 4 x 3 reps

145# x 12 reps



30-deg. Incline Dumebell Flye

45/45# x 8 reps x 3 sets



Cable Flye

Low to High @ 3 x 20 reps

High to Low @ 5 x 10 reps

“Most Muscular” @ 5 x 5 reps

Power Pushup Circuit for Chiseled Chest, Sculpted Shoulders and Toned Triceps

Power Pushup Circuit

Although many people can't do perfect pushups or hate to do pushups, they are in fact excellent exercise to work your whole body.

The primary bodypart worked on is chest, then triceps and front shoulders. In order to maintain the near-straight-line body alignment while doing pushups, you have to engage your core (abs, lower back and glutes).

In this power pushup circuit workout, I demonstarte the following 5 pushup exercises as a circuit.

1. Chapping Pushup x 6 reps
2. Sliding Pushup - front to back x 6 reps
3. Sliding Pushup - in to out x 6 reps
4. Shuffling Pushup x 6 reps
5. Lateral Walking Pushup x 6 reps
If you're a beginner or can't quite do more than a few pushups, start with one or two reps in each exercise with rest in between. Gradually increase the reps and/or reduce rest period.

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Watch another pushup circuit workout to blast your chest, shoulders and triceps >>

Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Bodyweight Pushup and Variations for Big Chest and Toned Triceps

DIY Bodyweight Training - Pushup and Variations

Pushup is a great exercise to strengthen and build chest muscle, tone up triceps and sculpt front shoulder. It's also a better exercise than supported chest bench press in that you need to stabilize your whole body and "core" to maintain a near straight-line throughout the range of motion.

So follow me along in this pushup super circuit training for a bigger chest and toned triceps. In the video, I did 6 reps in each of the 5 pushup exercises as a circuit workout back to back totalling 30 reps. Give it a try. You are poweful!

1. Standard Pushup x 6 reps
2. Spiderman Pushup x 6 reps
3. Grasshopper Pushup x 6 reps
4. Walking Alligator Pushup x 6 reps
5. T-Pushup x 6 reps





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Free Download - The Dark Side of Cardio and Sample Fat Burning Workout