Chest & Back

Super Sets Routines – Chest & Back

chest dumbbell presses

Performing a chest and back super set weight training routine is designed to aggressively exercise both muscle groups. The intention of regularly adding a super set weight training session to a pair of muscle groups is to shock the specific muscle groups and force them to more rapidly gain strength, lean muscle tissue density, and definition.

There are a couple of ways in which you can perform a super set routine where two different muscle groups are involved.

First, you can perform one set of the first chest exercise followed by one set of the first back exercise without rest in between the two sets. Once completed, rest for 1 to 3 minutes and repeat the process until all sets for the first chest and first back exercises have been completed. Repeat the exact same process for the second chest and back exercises.

Thereafter, repeat the exact same process for the remaining chest and back weight training exercises until you have performed all exercises for both primary muscle groups.

A second approach to supper setting two different muscle groups is to combine multiple exercises for each muscle group into a super set format.

For example, you can perform one set of the first chest exercise followed by one set of the first back exercise followed by one set of second chest exercises followed by one set of second back exercise followed by one set of the third chest exercise followed by one set of third back exercise, and so on. In other words, alternate between performing one chest exercise followed by performing one back exercise until one set has been completed for each, and all, of the exercise types for each muscle group. Thereafter, rest for 2 to 5 minutes and repeat until all sets have been completed.

Below are several chest and back super set weight training routines. All of the weight chest and back super set weight training programs are intended for intermediate to advanced weight trainers:

Note: Do not rest when performing a cycle of the super set. Time between sets during the super set cycle should be between 5 and 15 seconds (enough time to get from one exercise station to the next). Upon completion of a super set cycle, rest for 2 to 5 minutes. Allow the muscle groups that have been exercised a minimum of 48 hours rest before performing this super set routine again.

Super Sets Routine #1 – Chest & Back

The chest and back super set weight training routine involves two mid-sized muscle groups and can be performed within a typical weight training session. The exercises are designed to promote gains in strength, muscle density, and definition and include explosive and rhythmic movements.

Super Sets Routine #2 – Chest & Back

The chest and back super set weight training routine is designed for intermediate and advanced weight trainers with at least six months of consistent weight training. The two muscle groups are mid-sized muscle and the routine requires a fair amount of effort to perform.

Super Sets Routine #3 – Chest & Back

The super set chest and back weight training routine is designed to promote increases in lean muscle tissue, strength, and muscular definition and is ideal for intermediate and advanced weight trainers. The exercises are both rhythmic and explosive and the entire routine can be performed in a reasonable time frame.

Super Sets Routine #4 – Chest & Back

The super set chest and back weight training routine two mid-sized muscle groups; one push and one pull. The workout routine is designed for intermediate and advanced weight trainers and focuses on developing lean muscle tissue, definition, and strength. The exercises performed are both explosive and rhythmic.

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