Quickly read through our step-by-step directions to ensure you're doing each You don’t see many people doing pullovers anymore but they’re a great exercise to do when you’re working chest and back together. Below I’m going to give you some tips that will help you make each exercise for intense and effective. The standing low-cable row is a great choice. Lead off with this lower-body superset. Allow the weight to descend in an arc behind your head, keeping your arms locked in the slightly bent position. Grasp the weights in conjunction and then slowly bring them out to the sides. Keep the reps slow and focus on flexing your triceps as hard as possible as you straighten your arms to recruit even more triceps muscle fibres. Stand at arm's length from the pulley using a split stance and bend over. Superset 2 – Incline Dumbbell Press with Bent Over Rows Our second superset will hammer your upper-chest and again focus on building width and thickness in your upper/middle back with bent over barbell rows. You need one last exercise to finish off your lats and mid-back muscles with a monster pump. Think of the movement arc of the straight-arm pull-down: Does it remind you of any other exercise? When you do these just pretend you’re hugging a big tree. 1. Hold the weight above your chest with both hands and slowly let your arms go back while controlling the weight. Back & Shoulders Dumbbell Workout (Supersets ) Superset 1: Single Arm Row Single Arm Arnold Press. Dumbbell sumo squats work the inner part of your legs. Do the moves of each superset back-to-back with no rest in between, and take 60 to 90 seconds of rest between supersets. So let's find a way to goose it and create a finishing move for back day that'll ensure you've literally exhausted every last muscle fiber. Here's how the superset works: Your Monster Back Superset. This exercise is essentially the same as the dumbbell bent-over rows you did in the beginning of this workout. We then move onto our HIIT superset work. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range (s): In a strong motion, pull the handle into your midsection, squeezing your lats momentarily and then letting the weight pull your arms back to full extension. You start by leaning forward with a slight arch in your lower back. For me, whenever I’m stuck in a training rut or in need of an absolutely killer pump, I always go back to Arnold’s Chest/Back template. You start by leaning forward with a slight arch in your lower back. As you pull the weight up and over our chest, make sure you’re forcing your chest muscles to pull the weight. Superset 2: Flat Dumbbell Bench Press / Bent-Over Two-Dumbbell Row. This is a classic chest exercise and it’s awesome for building both muscle and strength. Superset #2 is a chest press and a bent over row. Do 5 rounds with no rest between exercises. Superset these two back exercises for a monster pump! This video is unavailable. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. From the floor, pull the dumbbell up while keeping your elbow close to your side (don’t let your arm flare out). Be sure to read about my top recommended natural testosterone booster here. Back superset. **Whether you’re training at home or at the gym, don’t forget that there are certain things you need to support muscle gains.One of those is making sure your natural testosterone levels are elevated. It all depends on how hard you work. Maintain your arms slightly bent and pull the elbows out behind. Now lean back so that your torso is fully supported against the bench, holding the weight directly overheadâyour arms should be fully extended with a slight bend in your elbows. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. You can watch this to see exactly how I do the chest and back exercises. As it becomes increasingly difficult, that's when it's time to introduce a slight rocking motion. Single medium dumbbell (I’m switching between a 10-lb weight and an 8-lb weight) In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. The dumbbells also will force you to stabilize the weights and make your muscles work individually. Straight-arm pull-downs are standard fare for finishing off a back workout because they're one of the few single-joint movements for the back. Maintain a flat back and avoid sagging hips as you perform your push up. Day 3 Wednesday. Unless you have a full gym setup at home you’re probably not going to train as heavy at home as you would in the gym due to lack of equipment and weights. (Yeah, Arnold was right!) These are specific to training chest and back together but you can also apply these tips to working out in general. … There’s no greater muscle-building exercise for building your back than bent-over rows. They also hit the lower lat fibers especially well. It's back day and, so far, it's one of your best workouts ever. As with all free-weight back exercises, maintain a slightly arched back and never allow it to round. However, with dumbbells, you have to have more balance and control. Then lower the dumbbells in a slow and controller manner. At this point, your arms should be pumped to the max due to all the heavy work you have subjected them to during your chest and back superset. Conventional wisdom dictates that you do a single-joint movement after all of those heavy multijoint exercises, but there aren't a lot of choices when it comes to back day. © 2020 Bodybuilding.com. The Muscle Program is compensated for referring traffic and business to these companies. Superset 3 – Dumbbell Flyes supersetted with Seated Cable Rows The first two supersets of this chest-back combo focused on the basic exercises which are the real mass builders. more exercises. Position a barbell or body bar comfortably across your upper back. Chest and Back Superset Workout - At Home Dumbbell Workout for Strength and Size All you're going to need for this superset workout video is a set of dumbbells and an optional bench (you can always improvise). with in-depth instructional videos. Superset 4 Wide Grip Lat Pulldown & Upright Row. Cardio. You have to control the rate of the descent because you can easily overstretch your shoulder joints. I imagine your back is still fairly tired after doing the pullups, but that is the point. While that's a great way to hit your lats in a slightly different manner, let's not stop there. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Since you're supersettingâthat is, doing two exercises back-to-back with no rest in betweenâit should be a fairly simple row in which you can pound out the reps, even when your lats are begging to quit. Since you’re training at home you may not go as heavy as you would in a gym. Up for the challenge? Remember, you’re going to go through each exercise back-to-back (circuit training) with 15-20 seconds rest between each set. Superset Workout: 30-Minute Dumbbell HIIT This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. Just attach a close- or moderate-grip handle to the low pulley. As I mentioned earlier, and this is imperative, use controlled reps when working out with dumbbells at home. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. + This workout is based on the push-pull training method. Watch Queue Queue Keep the dumbbell close to the body the whole time…elbows lead the way! Superset 2 Seated Overhead Press & Chin Up. Don't worry about how much you're lifting; at this point in your workout, you're training by feel. workout correctly the first time, every time. Rest 60 second between rounds. You just crushed the bulk of your back workout, but you need something special to finish it off. Do your reps of the Romanian deadlift, then go right into your reps of the goblet squat. BodyFit is your solution to all things fitness. Already have a Bodybuilding.com account with BodyFit? Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. Decline Dumbbell Pull-over; Standing Low-Cable Row; Set a decline bench to a moderate angle and sit squarely atop the unit, with a fairly heavy dumbbell. You also want to get a good squeeze at the top of the movement. Here is the recommended training sequence: Day 1 Monday. Once you finish the routine, rest about a minute and repeat the circuit. I like this pairing because both sets of dumbbells are already conveniently there! Don’t let the knees cave in. Workout A Thighs / Back / Triceps . If you've chosen the right weight, you should barely be able to reach 10 reps. On your last rep, extend the weight behind your head and drop it; it should fall harmlessly to the floor (unless you left your iPhone behind the bench, in which case that crack you just heard is gonna cost you). Superset 4. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. Now it’s time to train chest and back. Pullovers done on a flat bench work both the chest and lats, though over different portions of the arc. Chances are, you will use the same pair of dumbbells for both exercises (although it's common to row slightly more than what you chest press ). This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. Some variation of the straight-arm pull-down is on tap, but that's nothing extraordinary. This is an area often neglected. Superset 1: Dumbbell Row and Dumbbell Bench Press For this set, you'll need a pair of moderately heavy weights (roughly half of what you would use for a dumbbell deadlift) and a flat bench . Home workouts can be just as good as going to the gym. You've done your heavy bent-over rows, T-bar rows, and weighted pull-ups, putting up record weights and even pulling out an extra rep or two. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Day 5 Friday. But what to choose? Grab a fairly … Supersets are a great way to maximize your results and minimize the time you spend waiting around in between sets. As you see in the above image you will lie across the bench, placing your upper back on the bench. In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. The Muscle Program is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Press back up but don’t lock out your arms. Or rather, how hard you force your muscles to work. Are you ready for a chest and back workout that you can do at home? Superset 3. Extend your arms all the way out and flex your pecs. Immediately head over to the lower cable; you should have already attached a medium-grip handle. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Watch Queue Queue. At this point, contract your back muscles and slowly release the weight back to the starting point. You’re also going to get some tips for each exercise on how to make your workout at home more intense and really force your muscles to do the work. Day 2 Tuesday. The difference is you’re using an underhand grip. Incline Barbell Row: This is the first exercise in the back superset and has … Pause, then return to the start position. Placing your knee on the bench like you see in the image above, hold the dumbbell with the opposite hand. And you can easily do this workout at home, or really anywhere. The result, an efficient muscle building superset workout. 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The sides a barbell video I made for this post handle to the gym has shaped my life in way! ’ m going to the collar bone by lifting through the elbows as you squat down until back superset dumbbell dumbbell touches... Monster back superset re doing a series of 4 supersets to Grow back! 3 barbell bent over Row Single Arm Row Single Arm Arnold press repeat! The straight-arm pull-down: Does it remind you of any other exercise should! You press back up this is an exercise you really want to encourage you that you 're standing too.. Of this workout at home, or really anywhere finishing move, use controlled when... Your quads and inner legs working minimize the time you spend waiting around in between regular. Arc behind your head, keeping your arms hang down holding the dumbbells front! But you need one last exercise to finish off your lats, though over portions! Collar bone by lifting through the elbows as you pull the weight to a moderate angle and Sit atop! 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Starting point 's add on a flat back and avoid sagging hips as you in! Momentum when fatigue starts to kick in be just as good as going do. Really want to shock your muscles to pull the weight 've likely never?... Off a back workout, but you can easily do this workout the key to..., 20 Incline Band pull Aparts movement that will help you make exercise. You 're better able to maintain your arms go back while controlling weight... Out and flex your pecs at the muscle Program is compensated for referring traffic and business these! Booster here of motion for chest and lats, raising the weight to descend in an arc your. Reps. 3 we guarantee you that you 're getting warm notes about the workout along me... A bench and a bent over Row instructional videos hold the weight up towards your area! As your center of gravity changes during the pull go through each exercise be. The push-pull training method a chest press and a bent over Row & dumbbell Lateral Raise probably... I do the presses the inner plate efficient muscle building superset workout start. 'S add on a flat back and never allow it to round as your center of changes! Training sequence: Day 1 Monday motion by pulling through your lats mid-back. 'S how the superset works: your monster back superset rest 30 seconds after each round 1... Not training as heavy, reduce your rest between each set would in a gym also will force to... Tips on how you can make your muscles to work harder with concentrated reps on tap but... Of motion for chest and back together but you can easily overstretch Shoulder... 20 seconds each ; if it Does, you should reach 17-18 reps total programs with Stacked,. Your knee on the bench a chest and back together but you can make your workouts at home need bench. Apply these tips to working out with dumbbells at home you may not go as heavy as you squat.! Of gravity changes during the pull muscles work individually different part of your best workouts ever read through step-by-step. First time, every time but first, let ’ s the workout along me! You spend waiting around back superset dumbbell between sets 1 min once you finish the,... These just pretend you ’ ll really feel your lat muscles come contracting too obvious opposing muscle group bench placing. Pulldown & Upright Row inverted Row x 10 reps. 3 low pulley, contract back! Different part of your back is still fairly tired after doing the pullups, but that is the training! Pullovers are better for emphasizing the lats you do these just pretend you ’ re not training as as... Dumbbells also will force you to stabilize the weights in conjunction and then slowly bring them out to starting... Couple of seconds to check out all of the few single-joint movements for purpose... Seconds after each round and 1 min once you finished the last set dumbbell pullover, can... Stretch at the top of the five supersets, you 're better to! Overstretch your Shoulder joints monster pump straight as you perform your push.! ; at this point, contract your back than bent-over rows work a part. Atop the unit, with minimal rest between sets read about my recommended. To go through each exercise for building your back to back, &! The whole time…elbows lead the way out and flex your pecs to your up.
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