Looking for an efficient and effective chest and back workout? This intense PUMP workout is exactly what you need to take your gains to the next level.
Putting on quality mass takes a lot of time, especially when building a well defined chest with thick cobra looking lats.
What if there was a way to look and feel huge in ONLY half the time? Sound to good to be true?
Enter the Super-Set
Super-sets allow you to get more work done in half the time.
They are a great tool for building SUPER strength and producing the magic chemical, “Lactic Acid.”
Lactic Acid
Lactic acid unleashes your body’s natural ability to break down muscle tissue and grow it back bigger… fuller… leaner… stronger…
Lactic acid forces your body to release floods of testosterone which swell your muscles in size… strengthening your muscles with human growth hormones as well you bolster your dopamine and serotonin levels.
Special cells called “Leydig” use lactic acid to suck up cholesterol and convert it into testosterone.
In turn this lowers your free cholesterol count and releases human growth hormone which in turn raids your fat cells for emergency fuel to strip away fat from trouble spot areas like your belly.
When lactate triggers in your muscles… You will feel that intense “burn” and the more lactic acid you coax from your muscles… the more powerful the benefits.
Arnold Schwarzenegger
Super-setting chest and back was popularized by none other than the man himself, Arnold Schwarzenegger.
When Arnold would train chest he would do a complete 180 and train his back using super-sets to get that amazing PUMP!
This style of training is great for overall strength and size because it applies working opposing muscle groups known as, “antagonist/agonist training.
You can apply this style of training for other muscle groups below:
- bicep/triceps
- quads/hams
- shoulder/back
- chest/back
Below are 3 super-set exercises that will create the most amount of lactic acid giving you an amazing pump that unleashes the magical hormone lactic acid in half the time.
NOTE: Each exercise is performed back to back WITHOUT rest. For example, A1-A2 are performed together without rest. Once you complete both exercises, rest for the prescribed amount of time.
Super-Set #1 – Hammer Strength Reverse Grip Lat Pull-Down Super-Set with Hammer Strength Incline Chest Press
A1. Hammer Strength Reverse Grip Lat Pull-Down
If you can find a machine that has the lat pull-down with the chest press on the opposite side, you’ll make this super-set fast and easy.
Sets 3
Reps 50 seconds of CTTS (Constant Tension Timed Sets)
Rest No rest. Move on to A2. hammer strength incline chest press.
How to perform: Use a reverse grip and perform a reverse lat pull down for 50 seconds without resting. You are not counting reps but timing them for 50 seconds using a timer. Once finished move on to incline chest press.
A2. Hammer Strength Incline Chest Press
Sets 3
Reps 50 seconds of CTTS (Constant Tension Timed Sets)
Rest Rest 2 minutes and repeat super-set 2 more times
How to perform: Following the reverse lat pull-down perform 50 seconds of hammer strength chest press without resting. You are not counting reps but timing them for 50 seconds using a timer. Once you’ve finished rest for 2 minutes and go back to performing reverse grip lat pull-downs.
Super-Set #2 – Stability Ball Dumbbell Chest Press Super-Set with Dumbbell Rows
B1. Stability Ball Dumbbell Chest Press
Sets 3
Reps 12-15
Rest No rest. Move on to B2. dumbbell rows.
How to perform: Choose a weight 60-70% of your 1 rep max and perform 12-15 reps of chest press on a stability ball. Once finished move on to dumbbell rows.
B2. Dumbbell Rows
Dumbbell rows are nothing new for creating thickness in the lats.
They are also a great mass builder when done right without swinging the weight.
Sets 3
Reps 12-15
Rest Rest 2 minutes and repeat super-set 2 more times.
How to perform: Perform 12 heavy reps with a DB while kneeling the opposite leg on a flat bench. Row the dumbbell up with a 2 second isometric hold at the top and then lower the weight using a 4 second eccentric motion on the way down getting a full stretch at the bottom of the movement. Once you’ve finished rest for 2 minutes and go back to performing stability ball chest presses.
Super-Set #3 – Pec Dec Super-Set with Straight Bar Lat Pull-Down
C1. Pec Dec
The pec dec is a great way to finish off your chest training.
Sets 3
Reps 20
Rest No rest. Move on to C2. straight bar lat push-downs.
How to perform: Sit down on the pec dec and keep your elbows bent in the starting position. As you perform the movement for 20 reps straighten out your arms and squeeze your chest as hard as you can. Once finished move on to straight bar lat push downs.
C2. Straight Bar Lat Push-Down
Straight bar lat push-downs are a great way to finish any back workout.
Sets 3
Reps 20
Rest Rest 2 minutes and repeat super-set 2 more times
How to perform: Stand tall and grab the straight bar and perform 20 reps by pulling the bar towards your knees and contract the lats. Come back to the starting position and keep your lats contracted while getting a full stretch. Once you’ve finished rest for 2 minutes and go back to performing the pec dec.
What’s Next?
If you’ve tried exercising before and can’t seem to get in the shape you want or maybe you feel stuck in a rut and you’re no longer seeing the results you once were… it’s not your fault.
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Yes you read that right…
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