Functional movements, compound lifts and lower-body work should form the backbone of your gym work if you value real-world benefits and longlasting progress. However, there’s no shame in wanting to look the part, too – and nothing inflates the confidence, or the upper body, quite like an old school chest and back workout.
Functional movements, compound lifts and lower-body work should form the backbone of your gym work if you value real-world benefits and longlasting progress. However, there’s no shame in wanting to look the part, too – and nothing inflates the confidence, or the upper body, quite like an old school chest and back workout.
This particular session consists of four superset pairings, with each one working your opposing chest and back muscle groups for a pump to be proud of. You’re going to do 4 sets of each, with all reps in the 8-12 hypertrophy range. Keep rest to a minimum between superset exercises, and no more than 60 seconds between sets – staying strict with yourself will deliver a far greater level of conditioning and ensure you’re getting maximum benefit from the session.
This particular session consists of four superset pairings, with each one working your opposing chest and back muscle groups for a pump to be proud of. You’re going to do 4 sets of each, with all reps in the 8-12 hypertrophy range. Keep rest to a minimum between superset exercises, and no more than 60 seconds between sets – staying strict with yourself will deliver a far greater level of conditioning and ensure you’re getting maximum benefit from the session.
1a. WIDE-GRIP BARBELL BENCH PRESS
REPS: 8-10 REST: Straight into 1b
● Lie on the bench with your feet on the floor directly underneath your knees.
● Hold the bar with an overhand grip outside shoulder-width apart.
● Lower the bar to your chest until your elbows are bent at 90 degrees and the bar is almost touching your chest.