Intermediate Muscle Building
Chest & Back Superset
Antagonist training for maximum efficiency
Train chest and back together using supersets for time-efficient muscle building. Opposing muscle groups allow you to lift heavy with minimal rest. Great pump and excellent results.
2
Days/Week
8
Weeks
50
Min/Session
8
Exercises
Weekly Schedule
Day 1: Horizontal Push/Pull
Mid Chest & Rows
1 Superset: Bench Press + Barbell Rows
4 × 8-10 2 Superset: Incline DB Press + Cable Rows
4 × 10-12 3 Superset: Cable Flyes + Face Pulls
3 × 12-15 4 Superset: Push-ups + Inverted Rows
3 × AMRAP Day 2: Vertical Push/Pull
Upper Chest & Lats
1 Superset: Overhead Press + Pull-ups
4 × 8-10 2 Superset: Incline Press + Lat Pulldowns
4 × 10-12 3 Superset: Landmine Press + Straight Arm Pulldowns
3 × 12-15 4 Superset: Dips + Chin-ups
3 × AMRAP Equipment Required
Barbell Dumbbell Cable
Target Muscles
Chest Back Shoulders
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#chest
#back
#antagonist
#time-efficient
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