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One of my favorite gym days!
I love supersets. The idea is simple – work one muscle group followed be immediately working the muscle group directly opposite. Basically, you’re working the muscle group on the opposite side while giving the group you just worked a break. Confusing? I’m sure you it will be crystal clear once you finish this workout!
Two of my favorite groups to superset are the chest and back. It’s a great way to blow through a ton of exercises in not a lot of time. Here on the newest addition to the “What I Worked Wednesday” series I’m sharing this awesome chest and back gym day. Try it out – I promise you will love it… And maybe hate it in two days…
This workout is presented in three circuits. You will complete exercise A, then B, then A… up through three sets of each exercise and then move on to the next circuit. Here we go!
My favorite chest exercise! Bring the bar all the way down to your chest to work through full range of motion.
10 reps followed by…
(Assisted if necessary). One of my favorite back exercises! Great for the lats – really try to squeeze your shoulder blades together at the top of the pull-up.
10 reps and back to bench press
Decline bench press
Great for carving out definition and strengthening the chest. Again, make sure you go all the way down to your chest to get full range of motion.
10 reps followed by…
Either the machine or bent-over with dumbbells.
10 reps and then back to decline bench press.
Repeated three times and then move on to circuit 3
Find the fly machine; you’ll use if for both exercises in this circuit. Adjust the seat so the handles are shoulder height; find an appropriate weight so it’s a slight struggle to get those handles all the way together.10 reps followed by…
Turn around on the chest machine! You’ll have to adjust the handles (they fold in – usually a pin up at the top that you pull). Really try to activate your back muscles be squeezing your shoulder blades together back behind you.
10 reps and then back to chest flies
Repeated three times and then on to your down – 5-10 minutes on an elliptical at a comfortable pace.
Supersets – they are where it’s at! Try this out the next time you’re in the gym – I promise you won’t be disappointed!
Looking for more great gym workouts? I’ve got your covered:
Make it happen,