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