Welcome to Body by Fadi’s workout of the day, where we will give you the tools you need to complete a strategic workout with tips and tricks along the way to help you succeed!

Today, we’re focusing on chest and back supersets. A superset is where you perform two or more exercises back-to-back without rest. You can perform a superset that focuses o

n the same body part, or opposing body parts – such as chest and back.

A chest and back superset is effective because most chest exercises are pushing movements and most back exercises are pulling movements. So the muscles are alternately resting and working, which allows both muscles to work longer and increases effectiveness.

Check out the superset workout below!

Focus: Chest and Back

Time: 30 minutes

Superset 1

4 Sets

Barbell Chest Press, Walking Lunges, Standing Trunk Rotation, Lateral Pulldown with Squat

Barbell Chest Press

  • Equipment: Pulley Machine
  • Reps: 20, 20, 15, 10
  • Weight: Start with a manageable weight for the first 20 reps; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep elbows in line with the wrists; focus on isolating your pectoral muscles as you push upwards

Walking Lunges

  • Equipment: Free weights
  • Reps: 30 lunges per set
  • Weight: Start with a set of dumbbells at a manageable weight; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Hold the weights straight down next to your sides; make sure that your knees do not extend over your ankles as you lunge

Standing Trunk Rotation

  • Equipment: Cable (grasp the handle with both hands, arms fully extended)
  • Reps: 15 per side, per rep
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep your eyes focused on the handle and your hips locked forward as you rotate

Lateral Pulldown in Squat Position

  • Equipment: Pulley Machine
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral muscles as you pull down

Superset 2

3 Sets

Incline Receptacle Chest Press, Squat Row, Single Leg Lunges, Vertical Chest Press

Incline Receptacle Chest Press

  • Equipment Bench; free weights
  • Reps: 15 per arm, per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep wrists in line with elbows and elbows in line with shoulders; slowly straighten and lower one arm at a time

Squat Row

  • Equipment Pulley Machine
  • Reps: 20 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Stand back until you have enough resistance on the cable; make sure thighs are parallel to the ground

Single Leg Lunges

  • Equipment Bench
  • Reps: 15 per set
  • Weight: None
  • Tips & Tricks: Due to the angle of the exercise; it’s okay for your knees to extend over your ankles when performing the lunge; focus your eyes straight ahead – this will keep your back straight

Vertical Chest Press

  • Equipment Bench
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs after each set
  • Tips & Tricks: Isolate the inner pectoral muscles as you pull your arms to center

That’s it for today’s workout! Be on the lookout for more weekly workouts. Want to get access to more workouts like this? How about over 6,000 workouts? Book an appointment with Body By Fadi today and discover what all the program has to offer.

 

 

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