High Volume Chest & Back
Chest / Back / Upper Body
Target your chest and back with this high volume superset workout.
Outline

This workout combines volume and supersets to create a high tempo volume workout to target your chest and back. There are three main superset circuits, each one consisting of a chest exercise followed by a back exercise. Incline Bench Press and Lat Pulldowns are the first superset and target your major upper chest and upper back muscles. Dumbbell Bench Press and One Arm Rows target your middle chest, back, and lats and ensure balance in your lifts. Dumbbell Fly and Barbell Rows are last to isolate your pectoral muscles and middle back. The end of the workout consists of three burnout sets of pushups and inverted rows. Perform each set until failure. By supersetting all of the exercises in this workout, you are able to recover one muscle group while working the other. This helps maintain your workout tempo, and combined with the high volume workload, helps improve your overall muscular endurance and conditioning. Note that to perform all sets at the recommended rep ranges you may have to drop weight to approximately 50% of your one rep maxes for each exercise.

Superset - 5 Sets
12 reps
Notes: rest one minute between supersets
12 reps
12 reps
12 reps
12 reps
12 reps
Notes: rest 1:30 between supersets
12 reps
12 reps
12 reps
12 reps
Superset - 5 Sets
12 reps
Notes: rest one to two minutes between supersets
12 reps
12 reps
12 reps
12 reps
12 reps
Notes: 12 reps each arm for each set
12 reps
12 reps
12 reps
12 reps
Superset - 4 Sets
8 reps
Notes: rest one minute between supersets
8 reps
8 reps
8 reps
15 reps
15 reps
15 reps
15 reps
Superset - 3 Sets
AMRAP
Notes: perform each set to failure
AMRAP
AMRAP
AMRAP
Notes: perform each set to failure
AMRAP
AMRAP
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