This creates a lot of tension for the side of the chest suppoting the body. Sample antagonist Chest/Back superset workout you can do in 20 minutes or less. DB Bench Press 5 … The chest exercises work the pushing muscles in the body (chest, front deltoids and triceps) while the back exercises involve the pushing muscles (back, biceps and rear deltoids). Supersize your workouts by performing one set of an exercise directly after a set of a different exercise without rest between them. Perfom 3 rounds of Part II (after completing the same number of rounds in part I) if you are an intermediate lifter or 4-5 rounds if you're an advanced lifter. Triceps Superset. Are you busy? Plyometric Pushups- The final exercise of Part II of the workout is plyometric pushups. In every workout, you need to be mindful of the muscle groups you’re concentrating to achieve your muscle mass goals. But training your triceps are equally important, if not more, for an overall proportional shape, strength and definition. Barbell Bench Press. By doing this you stimulate the working muscle tissues to develop. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Not surprisingly it is more common to focus on bicep training opposed to tricep. Every Day Can Be Chest Day The ultimate chest destruction. If you are worried about what people may think about you doing pushups on your knees, don't be. The king of chest exercises. But you also know total volume, number of sets X reps over time, results in greater muscular gains (this meta-analysis of the research found that to be true). Seated Dumbbell Curls- Moving right into the next exercise, Joe mentions the importance of stopping the weight at the thighs during the lift. Do as many warm-ups as you need, but never take them to muscle failure. Don't choose heavy weight for these lifts, because by the second round you will be gassed and have to continuously drop in weight. There are tons of other ways you can “workout your back and biceps” with … Best Back and Bicep Workout for Mass (Superset!) Broken up into two parts, Joe's chest and bicep intervals will leave you gasping for air. BEST CHEST & BACK WORKOUT WITH SUPERSETS. Sets: 2 Reps: 10-12 (to exhaustion) Rest: 1 minute. Joe doesn't like to perform any of the dumbbell press variations on a completely flat bench. With this six move workout, comprising of two super-sets, we have compiled the perfect tricep training for you! A good time to complete the 8 exercises is 48-55 minutes. Keeping your chest up and maintaining a slight elbow bend, bring your hands together to meet in front of your body. It is not enough to simply press during this exercise, you really need to drive your hands together between the bench. The barbell bench press is one of the most powerful exercises in really growing your chest. At the beginning of Part II, Joe has a purple resistance band and lighter dumbbells. You can perform the exercises either as a circuit or individually repeating each exercise 2 – 4 times before moving on to the next one. Related: Joe Donnelly-Build Bigger Biceps With This Curl Variation. Joe assures you that nobody is going to care; if anything they will be impressed by your work ethic. Superset 1: 15 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes Superset 2: 20 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes Superset 3: 15 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl Sample antagonist Chest/Back super set with recovery period (compound movements). Shorten your rest periods by performing these moves back-to-back to build up your frame . Perform 8-10 reps of flys before progressing to the next stage of Joe's circuit. s/w = superset with. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Depending on your exercise plan, you’ll probably be doing a number of heavy pressing movements, which will warm your shoulders up for more direct exercises later on in the workout. https://www.muscleandstrength.com/workouts/joe-donnelly-intense-superset 12 pushdowns, followed by 10 rope extensions. But not just any superset. (Weighted) Chin-Ups: 3 sets of 6-8 reps Incline Dumbbell Curls: 3 sets of 6-8 reps Concentration Curls: 3 sets of 6-10 reps Reverse EZ Bar Curls: 3 sets of 6-12 reps. Chest And Triceps Superset Exercise – Muscular tissues to Develop Larger Chest And Triceps Superset Exercise.These exercises are nice as they comply with a superset rule. 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