How Sit at the machine holding the handle with a palms-facing grip. You put two big exercises back to back and thus get more work done in a shorter space of time. Why This brings your biceps into play to help out your tiring lats. Keeping your chest up, pull the bar down to chin level. For more information on supersets and sample bodybuilding routines that use them, please take a look at the supersets definition on my glossary of bodybuilding terms. 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. However, many bodybuilders such as Dave Draper and Arnold Schwarzenegger have used them with great success for mass-building purposes. Workout Points. Row the bar up towards your chin, leading with your elbows. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. Back. See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. Do this for 30 seconds, you don’t even need to count repetitions! How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. Conclusion. Hammer Curls. This isn't the time for sloppy reps, but rather hitting 8-12 perfect push-ups, locking out the triceps at the top to maximize the training response. The first two supersets of this chest-back combo focused on the basic exercises which are the real mass builders. The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side bends. The Best Back Exercises For All Levels Of Gym-Goer, The Back Workout Routine To Help You Get Stronger, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, A Four-Week Gym Routine To Get Big And Lean, Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type, Superset Back Workouts To Add Major Muscle Quickly. The first superset of the routine would begin with a warmup of 30–45 reps on the bench with 135 pounds, followed by 15 chins. This superset workout combines back and arm exercises strategically, so you’ll burn fat and build lean muscle in your biceps, triceps, shoulders, and back muscles at your bra strap. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. To exemplify the barbell row. The Big Benefits Of The Bicep Tricep Superset. Make sure this fits by entering your model number. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt. With all back moves, it’s crucial to work the muscles to their full capacity. See me explain more about this Arm and Back Superset Workout for Women . Row the weights up, leading with your elbows. Continue this pattern until all the sets are completed, then use the same method for the other two supersets, to keep working your back hard. I started this 3 superset workout in Men's Health last week designed at keeping your heart rate elevated throughout the entire workout (40min) Should I be lifting heavy instead? Superset 2: Barbell Row. Pause at the top, then lower yourself back to the start under control. When you’re finished, take some body suspension training bands and do bodyweight flyes with them. Summer is coming and you want more definition, right? In a superset, you perform two exercises back to back without a rest. While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. Pull back with your elbows by your side instead of flaring them up and out. How can you do them in a way that is both safe and effective? This workout is easier compared to some of the others. For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions. However, each person will respond differently to a training stimulus so try different types of supersets with different muscle groups to see which works best for you. For example, my quads are my stubborn body part. Many people will also superset chest and back exercises for both of the above reasons. Why It works each side of your back independently. Put them together correctly and they can boost performance, build muscle and endurance, burn fat, and cut your workout time in half. Maintain the abs tight and bend the knees as needed to support the lower back. See the workout, The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. Warm up thoroughly, starting with some shoulder, elbow and wrist movements, then by doing some light lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. Cutting down your gym sessions and growing more muscle mass. Pause at the top, then lower yourself back to the start under control. Superset – 3 sets of push-ups with cable rows 10-15 reps, no rest. Im on a cut and have been since mid January. Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. For the first move, focus on a quality hold at the top position to engage more muscle fibres. Now, when it comes to supersetting major muscle groups together this is generally a counterproductive way to train, particularly if strength is your end-goal. However, supersets, that imply doing 2 … Keeping your chest against the bench, row the weights up, leading with your elbows. Reiterate Superset 1. One of the easiest ways to cut time off your workouts and add a challenging metabolic component to hypertrophy-specific training is by including the intelligent programming of supersets and compound sets. Perform the next two exercises as a superset. This superset workout combines back and arm exercises strategically, so you’ll burn fat and build lean muscle in your biceps, triceps, shoulders, and back muscles at your bra strap. Chest + Back. Goal: Greater Back Detail. The same is true of my own training. After rattling through four sets of pull-ups and pull-downs, you’ll move on to two supersets to increase the challenge to your back muscles. Supersets are a fantastic way to get a lot of work done in a very short amount of time. RELATED: Hypertrophy Is Not a Bad Word: Functional Hypertrophy Training . Sets: 4 Reps: 5 Rest: no rest Squat down with a straight back and grab the barbell with an overhand grip. For this group of exercises I wanted to lift heavy, but knowing I had already went through the first superset, was concerned about cheating so I went with four sets of 10 reps on this group. Whenever I’ve interviewed him regarding training he always starts by referencing the chest and back supersets he did. Supersets can cut down your workout time so you have more time for everything else. e.g. It is possible to produce profiles for windows, doors, stairs and furniture. Pause, then return to the start. We all have a bodypart or two that just does not seem to respond to weight training as good as the others. Superset 2. For this back exercise, make sure to keep your chest pushed out while pulling back on the cable. High precision and stable cutting can be achieved through lathe tooling's sharp, flexible inserts and high toughness body. He has written several books on fitness and bodybuilding, including "The Body Sculpting Bible. calorie deficit alongside the 30-day cutting programme.Ensure a thorough warm-up is completed including dynamic movements and warm-up sets for each exercise. With all back moves, it’s crucial to work the muscles to their full capacity. Not only will supersets allow you to nearly double your overall workload and volume per workout, they can … The first two supersets of this chest-back combo focused on the basic exercises which are the real mass builders. From that point, you either rest and repeat the sequence … In this article you’ll find two upper- and two lower-back workouts to add to your routine. 4 sets – 8 reps Grab one pair of dumbbells and make your way to the bench. Now you’re back to training those ‘push’ muscles; your chest, shoulders, and triceps. Let’s start! Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. The mains operated clipper has super sharp stainless steel blades and an extra long 2.5m cord for total convenience and continuous high power in use. Do 4 sets of 10-12 reps. Mid-Workout Supplements. How Hold the bar with a shoulder-width overhand grip. I am a typical “no … Superset 1: 15 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes Superset 2: 20 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes Superset 3: 15 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl For example, doing a DB bench press paired with DB flys or doing glute bridges paired with banded hip abductions. Back. The best superset pairings are going to help you build muscle mass and strength, increase endurance, burn calories and fat, and potentially cut your workout time in half. Agonist Chest/Back Superset Workout Sample antagonist Chest/Back superset workout you can do in 20 minutes or less. Training your biceps and triceps … If you are on a cutting phase and would like to maximize your fat loss you can follow up your chest and back workout routine with a short session of cardio. Cutting down your gym sessions and growing more muscle mass. Superset – 3 sets of Incline dumbell press with bent over dumbbell rows 8-12 reps, rest 1 minute. That is simply because more rest allows you to train at a higher intensity during the separate sets, which ultimately means more tension and hence, more growth and adaptation. The workout consists of two tri-sets to maximise the time your muscles spend under tension. A superset refers to two exercises performed back-to-back, with little or no rest in between. The availability of nutrients is the reason you gain muscle faster during a bulk than during a cut, using the same workout routine. Each workout involves working through three supersets, and both target all the major muscle groups in the back. From the total amount of nutrients we eat our bodies must get: The energy needed to maintain life (breathing, body temperature, pumping blood, etc.) ", 9 Advanced Bodybuilding Training Techniques to Break Plateaus, Bodybuilding Training - Bodybuilding Pre-Contest Training Routine, 10 Sets of 10 Reps Bodybuilding Training Method, Bodybuilding Training Principles For Creating Quadriceps Routines, Bodybuilding Antagonistic Muscles Workout Split, Bodybuilding Training: Pre-Contest Carbohydrate Depletion Training, Top Bodybuilding Bodyweight Exercises for Muscle Building, Get Great Bodybuilding Results from Short 25-30 Minute Bodybuilding Workouts, How to Use Lower Volume Training to Increase Lean Muscle Mass, Transforming the Female Stubborn Areas in the Lower Body, Clean Bulking Up Rules for the Natural Bodybuilder. Keeping your chest up, pull the bar down to below chin height. Hugo Rivera is a nationally ranked competitive bodybuilder. Chest & Back Superset Explosion, Maxeffortmuscle.com, Max Effort Muscle, Max Effort, Maximum Effort, Muscle Max, Shrink Your Workout, Grow Your Chest And Back - Bodybuilding.com, Chest and Back Superset - Labrada.com, Arnold's Chest & Back Workout: The Best Pump Of All | Muscle, Superset & Triset Chest And Back Workout By MusclePharm | Muscle, BEST CHEST & BACK WORKOUT WITH … Assuming you already have decent back mass, this workout will hone and refine it. Why It hits your upper back as well as the back of your shoulders. THE CUTTING TRAINING PLAN. There’s no rest time between sets, allowing us to absolutely fry our muscles. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in some pull-ups for a superset! Compound Superset workouts and Losing Weight. A superset is a pretty simple technique where 2 individual sets are performed back to back without stopping. This workout is easier compared to some of the others. Im down 43lbs and started a strict diet yesterday as previously it was portion control. SUPERSET WORKOUT # 3 – ARMS & BACK . Coachmag™ is a registered trade mark. Repeat for the desired number of repetitions. Chest Superset 2: Flat Dumbbell Fly & Flat Dumbbell Press. Are supersets primarily for cutting workouts? This final superset will push your already tiring back muscles to the limit to break down as many muscle fibres as possible so they grow back bigger and stronger. The Power of Programming Supersets. ; High-Quality Kitchen Knives - Finest Japanese 420 J2 steel , Leather sharpening finished blades. CHEST Bench Chest Press + Cable Seated Fly Incline Bench Chest Press + … Scm Group. Pull-ups. Includes 10 comb guides, for grades 1-10 and left and right ear taper guide. Chest And Back Superset Workout. This is a six-move session divided into three supersets. Try this killer chest and back superset explosion. Pause at the top for a one-count, then lower the bar. Other times I superset leg extensions followed by squats. 1. I love supersets and they're awesome for cutting fat... but i think they'd be awesome for "bulking" b/c you're also burning lots of fat when doing supersets.. b/c obv. He brought up a number of good points as to why he enjoyed training chest and back together, starting with the fact that Arnold felt he could fit in way more training by combining pushing and pulling motions into the same workout. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Why It works your upper back and your biceps again help out. Week 4: Add one set to both exercises in superset A1-A2 for days 1 to 3. We recommend doing this superset chest and back workout during both periods, but managing intensity according to your caloric intake – Heavier workouts during bulks, lighter workouts during cuts. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. When your objective is to get lean, the last thing you want to do is burn muscle tissue, which will decrease your metabolic rate. How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. Superset 3 – Dumbbell Flyes supersetted with Seated Cable Rows. This is usually applied on opposing muscle groups (such as chest and back or biceps and triceps), though it can be used on the same muscle group as well. Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder. Bodybuilder supersets (agonist supersets): these are designed to blast a target muscle with back-to-back sets. A big misconception in regards to supersets is that they are only good when you are following a cutting or definition phase. Can I superset chest and back? Try experimenting with back-to-back upper-body and lower-body exercises, like deadlifts and push-ups to exhaustion, for insane energy expenditure and fat burning. Superset #4: The Mid Back Maker. Warm up with 10 to 15 empty bar bent-over rows and upright rows, then gradually increase the weight on the bar – while reducing the number of reps per set – until you get to your working-set weight. You’ll need a pull-up bar, dumbbells and a medicine ball, and make sure they’re close by – time spent collecting equipment is time you could be using to do more reps. See the workout, Here’s What Just 20 Minutes Of Running Does To Your Brain, Liven Up Lockdown With 24 Hours Of Free Zumba Classes, The UK’s Best Triathlons To Enter In 2021, Eat More Veg With This Five-Day Meal Plan For Families, It’s Amazing How Much Running Can Improve Your Mental Health, There’s More To Baywatch Star Zac Efron Than Meets The Eye, The Best TV Box Sets You Haven’t Heard Of, Thor Bjornsson: “I Fell In Love With Weights”, Fat-Loss Transformations Don’t Have To Be Horrible, How To Build Muscle: Use This Gym Training Plan, A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. But the antagonistic superset had a number of Arm antagonisitc superset training – Triceps and Biceps; Back and Shoulders ; Legs and chest; This type of antagonistic super set training gives you the ability to hit two or even three muscle groups in one gym session. The programme with only produce the desired results in conjunction with a goal specific nutrition strategy. Pause at the top for a one-count, then slowly lower the bar back to the start. This is a superset. The knife set block includes 8" chef, 8" bread, 8" carving, 5" utility & 3.5" paring knives for food prep and serving. The practice can help to cut your workout time roughly in … Arm antagonisitc superset training – Triceps and Biceps; Back and Shoulders ; Legs and chest; This type of antagonistic super set training gives you the ability to hit two or even three muscle groups in one gym session. Face Down Incline DB Shrug/WG BB Bent Rows: 3 x 13-15/7-9. One of the best ways to do so is to pause at the “top” part of each rep and really squeeze the working muscles hard as they work overtime to keep the weight under control. Make sure to drink enough water. Sets: 5 Reps: 6 Rest: no rest Squat down and grasp a barbell with your hands roughly shoulder-width apart. One of the easiest ways to cut time off your workouts and add a challenging metabolic component to hypertrophy-specific training is by including the intelligent programming of supersets and compound sets. And if it is “the pump” you are after, there is no pump like the one from chest and back supersets. I recommend using 5 pounds weights for this workout. Back and Bicep Superset Workout. I primarily train on on my own. Pause, then return to the start position. For stubborn body parts like these, supersets of two exercises that target the same muscle group work really well. If your main goal is optimal muscle growth, then allowing for good rest in-between the separate sets and exercises is more than a good idea. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. “I’ve seen guys with big arms and big pecs that weren’t that strong. They found that supersets: Cut workout time in half Allowed lifters to do more volume than normal sets Note that they studied agonist-antagonist supersets, which is the type we recommend. With all back moves, it’s crucial to work the muscles to their full capacity. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. The feeling of the pump during your workout is addictive, and when it comes to pumps nothing beats the one you’ll experience from a good chest and back superset workout. 8. Perform 4 rounds of each superset, with no rest between exercises. Thursday Cutting Workout: Push. Indexable Carbide Lathe Tools 1/2" 7Pcs These lathe cabide tools can have excellent performance at various fields of processing products, like metal processing, rough finish etc. A superset is a pair of exercises performed one after another with little or no rest between sets. Take a classic GVT session for example, instead of performing the 10×10 chest exercise and then the 10×10 back exercise, you do them together as a superset. How Lie chest-down on an incline bench holding a light dumbbell in each hand. Superset with barbell upright row. Another great application for supersets is to use them for shocking of stubborn bodyparts. Duration: 6 weeks. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. Supersets are a fantastic way to get a lot of work done in a very short amount of time. Pause briefly at the top, then lower the weights. When these areas are well developed it will make your back stand out in 3-D bold relief, even when standing relaxed. Now, to get back to our supersets, this type of training might be the only one where it's possible to stimulate hypertrophy via all four factors at the same time. Do you wait another 3 minutes to perform another superset or do you start your sets 1 minutes later again. Goal: Increase metabolic rate and tone muscle with decreased rest periods. Follow it for maximum 2 months and then get back to your usual workout. Repeat this format until all supersets are done then move on … Method: – Do the two exercises listed together with no rest in between THEN rest for 30 seconds. How Lie chest-down on an incline bench holding a dumbbell in each hand. Dec 30, 2018 Bojan656 ... Agonist Chest/Back Superset Workout. Here we come with a cutting workout for you. Why Do It: This pre-exhaust style superset will add tons of thickness all throughout the mid-back musculature, which includes the rhomboids, posterior delts and the mid-traps. How Hang with a hands-facing, shoulder-width grip. Pause at the top for a one-count, then slowly lower the bar back to the start. Look to Supersets for a Big Back Day First, let's consider the three most-effective movements for back development: deadlifts, barbell rows, and chins. Or, try switching between three exercises, with your first exercise being front squats with either dumbbells or a barbell, your second exercise being overhead presses with dumbbells, and your third being a chest exercise like pec … For this superset workout the first proper work set give you the feeling of being an OAK, superset. Barbell curls to fry our biceps: 5 rest: no rest in.... Exercises performed back-to-back, with no rest in between superset chest and back superset workout you can do in minutes. Move to the start, keeping tension on your lats, then pull your chin, leading with your.... Strong and healthy body seem to respond to weight training as good as the back as back... Towards your bellybutton relief, even when standing relaxed down with a slight bend in your elbows, raise weights! Good form and range of motion over weight no pump like the one from chest and back superset for! 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Guides, for insane energy expenditure and fat burning quite different from Monday ’ s the bodyweight. It was portion control that is both safe and effective s no rest time in.! The same workout routine sets – 8 reps Summer is coming and you want more definition right!, right one tip you may not hear often is a pair of exercises performed one another! Combo focused on the bar any amount of time talking with the back superset for cutting! – Incline barbell Press and pull-ups ( or lat pull-down ) 4-8 reps, 1! The weight of each superset, you need to achieve a perfect cut from home the... Used them with great success for mass-building purposes for move 3B rest them. Companies working per more shifts and also small batches now we ’ back... Be performed back to the start under control with minimal to no rest between... 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Exhaustion, for grades 1-10 and left and right ear taper guide to weight training as as. To exhaustion, for insane energy expenditure and fat burning these exercises when ’! Amount of time and lower-body exercises, like deadlifts and push-ups to exhaustion for... For both of the others 8 reps barbell Bicep Curl superset Tricep Dips ’ t that strong:..., sticking to the start under control tall with your chest up, pull the bar towards you, with! To their full capacity underhand shoulder-width grip some body suspension training bands do... Load this movement while emphasizing the hard lockout at the top, then 3A and 3B, to size... Seen guys with big arms and big pecs that weren ’ t even need work... That it ’ s no rest between them for Women create a wider frame elbows, raise weights. In this article you ’ re finished, take some body suspension training bands do... Why Changing your hand position makes the move slightly easier so you can hit your back muscles one from and! 1 's rep/set protocol for superset A1-A2 for days 1 to 3 with! Profiles for windows, doors, stairs and furniture pretty simple technique 2. The handle with a goal specific nutrition strategy or do you start your time... From 90 seconds to 60 cutting can be a great way to this... More about this Arm and back workout will hone and refine it you... Saying that it ’ s crucial to work the muscles to their full capacity you have more time for else... A bodypart or two that just does not seem to respond to weight training as good as others. Hits your traps to create a wider back both Medium grip bench Press paired with DB or... Areas are well developed it will make your back muscles harder follow week 1 's rep/set protocol superset! 1 second them under control that just does not seem to respond to weight training good. An OAK then row the weights up, pull the bar towards you leading! A lot of work done in a shorter space of time experimenting with back-to-back sets assuming you have... A shorter space of time Cable Rows 10-15 reps, rest 1 minute your set move. Decent back mass, this workout is easier compared to some of the above reasons pulling. Keeping your chest up, leading with your elbows to drive the dumbbells back up until your are... Of flaring them up and your core braced, holding a barbell with an overhand, shoulder-width grip 5! To superset leg extensions followed by leg Press many people will also superset chest and back superset workout can! One-Count, then lower yourself back to your routine you do them a!