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Your confidence should be high at this point and now it’s time to increase the intensity with supersets! A superset is a grouping of two exercises done with no rest between them. Once you are done with the superset you can take a short break before doing the next superset. The sole focus for today is on your chest. Push it hard!

—————INTRODUCING SUPER SETS————–

Supersets are a great way to increase your workout intensity. A superset is a grouping of two exercises done with no rest between exercises. For example, performing a set of Bench Press, then immediately doing a set of Pushups

SUPERSET

1.) INCLINE BARBELL PRESS (smith machine optional) http://bbcom.me/2qya3hx

  • Set 1: 12-15 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps

2.) WIDE HANDS PUSHUPS (on knees if necessary) http://bbcom.me/2eIqJCF

  • Set 1: 12-15 reps | as many reps as possible
  • Set 2: 8-10 reps | as many reps as possible
  • Set 3: 6-8 reps | as many reps as possible

SUPERSET

1.) DUMBBELL BENCH PRESS http://bbcom.me/2w0Y6Dd

  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps

2.) CLOSE HANDS DIAMOND PUSHUPS (on knees if necessary) http://bbcom.me/2eCSBEs

  • Set 1: as many reps as possible
  • Set 2: as many reps as possible
  • Set 3: as many reps as possible

FLAT BENCH CABLE FLY http://bbcom.me/2xN2Z4P or DUMBBELL FLY http://bbcom.me/2xRPa4l

  • Set 1: 15-20 reps
  • Set 2: 12-15 reps
  • Set 3: 10-12 reps

DIPS (assist machine optional) http://bbcom.me/2wo5AS9

  • 3 sets: as many reps as possible

TABATA

  • 1 Round – Choose any exercise, or group of exercises (i.e treadmill sprints, spin bike, box jumps, etc)