Intro:
If performed properly this lovely combination of volume and efficiency will leave you unable to reach your seatbelt for the drive home. Every back movement is followed by a tricep movement (using the same weight and equipment when possible). I have designed 5 rounds of superset movements, if you find yourself running short on time it can be paired down to 3 or 4 rounds. Remember, be safe and listen to your body (and still wear that seatbelt afterward).
Things you should know:
The setup for round 1 works best with a half rack that has the safety pins set 8 inches or so above your chest. The “benchpress” is only the top half of the movement, the focus is the triceps. After you complete your reps, rest the barbell on the safety pins and slide yourself out. Now, remove the barbell from the safety pins and complete the row portion of the superset (this may require a slight straddle of the bench).
Note the slight stretch at the end of the tricep cable movements in rounds 4 and 5. This slight eccentric stretch of the triceps comes from allowing your elbows to drift with the resistance after each rep. Be sure to return to the original elbow position before beginning your next rep (do not use the momentum of returning from this stretch to complete the extension portion of the exercise, it should be 2 separate movements). You should feel an extra activation (burn) near the insertion point of your triceps near your shoulder as a result.
This workout is set up to use the same weight for both movements in each round. However, if the weight is too heavy or light change the weight, not your form.
Round 1:
- Narrow grip barbell benchpress with suicide grip – 4×10 (4 sets by 10 reps)
- Bent over barbell row – 4×12 (keep your core tight)
Round 2 (Optional):
- Single-arm dumbbell row – 4×10
- Overhead tricep – 4×8 (seated or standing, using both hands for on dumbbell)
Round 3:
- Dumbbell reverse fly – 4×10 (facing inclined bench, rest upper body against bench)
- Incline overhead dumbbell skull crushers – 4×10
Round 4
- Neutral grip lat pulldown – 4×12
- Cable push-downs – 4×15 (allow for a slight controlled stretch from the elbows at the top of every rep)
Round 5 (Bonus)
- Cable row – 3×8 (go heavy)
- Overhead cable extension – 3×12 (allow for slight controlled stretch backward at the end of every rep)
- Straight arm pulldowns – 3×8
Stretch out and go live your life. (Maybe take a picture of the pump first).