Muscle Defining Superset Shocker For Chest And Triceps

These workouts follow a superset protocol, where you perform two different exercises back-to-back. It’s an efficient way of stimulating the working muscles to grow bigger. This workout comprises two chest-based moves, two triceps-focused moves, straight sets of cable cross-overs to hit the middle part of your chest and, to finish, some intensive cardio.

For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting.

Superset 1

Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets

1A Dumbbell bench press

How to:

• Lie flat on a bench holding a dumbbell in each hand.
• Brace your core, drive your feet into the floor and press the weights up until your arms are fully straight.
• Slowly lower back to the start.

Related article: The 5 Best Triceps Workouts for Bigger and Stronger Arms

1B Dumbbell flye

How to:

• Lie flat on a bench holding a light dumbbell in each hand with your arms straight above you.
• Keeping your core tight, slowly lower the weights out to the sides until you feel a good stretch across your chest.
• Squeeze your chest muscles to return the weights to the start.

Superset 2

Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets

2A Feet-up bench dip

How to:

• Start with your feet on a bench and your hands on another, supporting as much bodyweight as possible.
• Bend your elbows to lower your hips towards the floor, then press back up powerfully to return to the start.

Related article: Triceps Workout: 3 Superset Workout Routine For Killer Triceps