Type:
Single Muscle Group
Level:
Intermediate
Days per week:
1 day
Sex:
Male & Female
Superset & Triset Workout
Day 1
Chest & Back
Barbell bench press - medium grip
#Superset1: Sets: 6 Reps: 20,15,12,10,8,6
V-bar pulldown
#Superset1: Sets: 6 Reps: 10-15
Barbell incline bench press - medium grip
#Superset2: Sets: 5 Reps: 8
Bent over barbell row
#Superset2: Sets: 5 Reps: 10
Dumbbell flyes
#Superset3: Sets: 5 Reps: 12
Wide-grip lat pulldown
#Superset3: Sets: 5 Reps: 12
Dips - chest version
#Triset1: Sets: 5 Reps: 10
Bent-arm dumbbell pullover
#Triset1: Sets: 5 Reps: 12
Cable crossover
#Triset1: Sets: 5 Reps: 12
Hyperextensions (back extensions)
Sets: 3 Reps: 30
Hanging pike
Sets: 3 Reps: 12-15