Brace your core. Step 2. Press into the floor, spreading your shoulder blades apart as you round your mid back toward the ceiling. Make sure only your mid back moves—the lower back should be neutral and braced.
Step 3. Pinch your shoulder blades together again as you extend your spine back to neutral. Get on all fours with your hands under your shoulders and your knees directly beneath your hips.
Draw your right arm up and across your chest as you twist your right shoulder toward the ceiling and reach overhead. Be careful to keep your hips facing the floor. Reverse the motion, reaching your arm across your body and behind the support arm. Twist as far as you can, ideally until the back of your right shoulder touches the floor.
Complete your reps on that side, and then switch sides and repeat. Stand holding an elastic exercise band or dowel with both hands outside shoulder width. Keeping your arms straight, raise the band over and behind your head as far as you can. Reverse the motion to bring the band back in front of you.
Catanzano wrote up the following workouts, each with a different user in mind. One is ideal for the lifter who has access to a well-stocked gym, complete with free weights and machines. Choose the one that suits you best for now, and bookmark this article to refer back to the others. You may need them in the future! For each of the workouts, follow the rep prescriptions below for every exercise.
They will change weekly. Repeat the workouts for 6—8 weeks. You can build up to 4—5 sets for some of the exercises, and consider having an additional chest and back day in the week to further increase the volume. If you consider either chest or back a weak point, aim to eventually perform 15—20 sets for it per week. Remember that when chest and back exercises appear back to back, you can pair them off and alternate sets of each, with or without rest between them.
Set up with the bar just over your eyes. Make sure that your feet are flat on the floor and your shoulders, back, and butt maintain contact with the bench. Arch your back, drawing your shoulder blades back and down. Grasp the bar with hands just outside shoulder-width apart you may have to slide them an inch or two in either direction , so that when you lower the bar to your chest, your elbows make a degree angle. Unrack the bar and hold it over your chest. Lower the weight to your chest, tucking your elbows about 45 degrees to your sides.
After touching your chest, press the bar back to the starting position. Set an adjustable bench to a 30—degree angle, grasp a pair of dumbbells, and lie back on the bench, making sure your entire back is in contact with it—do not arch your back so that it causes your lower back to rise off the pad.
Keeping your elbows pointing at about 45 degrees, press the dumbbells straight up. Attach single-grip handles D handles to two facing pulleys at a cable station set at shoulder height. Grasp the handles with hands angled 45 degrees and palms facing each other. Step forward so that your arms are extended at your sides, and there is tension on the cables. Keeping a slight bend in your elbows, bring your arms together in a wide arcing motion.
Lower the weight under control until you feel a stretch in your chest. Adjust the seat of the machine so that, when you sit on it, the middle of your chest rests against the pad. Sit at the machine, brace your core, and bend at the hips—while keeping a long spine—until your chest is against the pad. Grasp the handles with a neutral grip palms facing each other.
Place your feet on the floor, and make sure your knees are out of the path of your arms when you row. Draw your shoulder blades down and together as you row the handles past your ribs.
Set an adjustable bench to a degree angle, and place the bench in front of a cable station with two side-by-side pulleys.
Set the pulleys on the lowest level, and attach a single-grip handle D-handle to them. Rest your chest against the bench and grasp the handles with arms extended. Arch your back and brace your core. Drawn your shoulder blades back and down as you row the handles to the outsides of your chest, flaring your elbows about 60 degrees. Lower the weight with control. Rest the bar on blocks or mats so that it sits just below knee level.
Stand with your feet hip-width apart. Bend your hips back to reach down and grasp the bar, hands just outside your knees. Take a deep breath into your belly and brace your core.
Pull your shoulders back and down—think about trying to bend the bar around your legs like a pretzel; this will help you activate the right muscles. You can use straps, as shown, to support your grip. Lower back to the floor under control. Load a barbell into a landmine unit, or wedge one end into a corner. Load the other end of the bar with weight, and stand behind the plates, both feet on one side of the bar. Keeping a long spine with your core braced, bend your hips back to reach down and grasp the bar.
Your torso should be about 45 degrees. Draw your shoulder blade back and down as you row the bar the bar, stopping when your elbow reaches the middle of your torso. Lower back down under control.
Complete your reps, and then repeat on the opposite side. Set an adjustable bench to a to degree angle and lie back against it with a dumbbell in each hand at shoulder level. Turn your palms so that they face each other, and your elbows are tucked at about 45 degrees to your sides.
Set an adjustable bench to about a degree angle and lie down with your chest against it. Your spine should be long and your core braced. Row the dumbells to your sides, drawing your shoulder blades back and down.
Lower under control. Attach a band to a sturdy anchor point at shoulder level behind you, and grasp the free end in one hand. Hold the band at chest level with your arm angled about 45 degrees from your torso. Step away from the anchor point to put tension on the band. Press the band in front of you to face level. Attach a band to a sturdy anchor point overhead, and set up an adjustable bench behind it at a roughly degree angle. Grasp the band in one hand and brace yourself on the bench with the opposite hand and knee.
The working arm should be angled — degrees from your torso i. Row the band down to your hip, stopping when your elbow is in line with your torso. Control the motion as you extend your arm again. Press the weights overhead. Keeping a slight bend in your elbows, lower your arms slowly in a wide arcing motion until you feel a stretch in your pecs. Place one knee on a flat bench and brace yourself with the hand on the same side. Draw your shoulder blade back and downward as you row the weight to your side with your elbow flared out about 45 degrees.
Lower the weight under control. Place blocks or mats on the floor, or pile some weight plates as shown, so you create an elevated surface for your hands to rest on.
Get into pushup position. Press back up. Load the other end of the bar with weight, and stand behind the plates, feet straddling the bar. Grasp a V-grip handle as used with cable stations and, keeping a long spine with your core braced, bend your hips back to reach and hook the handle onto the bar.
Allow your knees to bend. Grasp the handle with both hands, palms facing each other. Maintain your long spine and tight core as you pick the bar off the floor. Draw your shoulder blades back and down as you row the bar the bar, stopping when your elbows reach the middle of your torso.
When it comes to the chest and back, the upper portion of the pecs and lower section of the lats are commonly the weakest areas. Filling out the upper pecs will make your chest look bigger overall, and developing the lower lats will make your back appear wider which makes your waist look smaller by default. Catanzano says that any row done with a neutral palms facing in grip and bringing the elbows tight to the side of the body —and stopping when the elbows are in line with the torso—will emphasize the lats over the upper back.
To zero in on the lower-lat fibers sometimes called the iliac lats, because they originate on the iliac crest of the pelvis , you need to perform pulling motions with your arm over and a little in front of your head — degrees of shoulder flexion , and driving your elbow toward your hip.
To attack the upper chest, you need to isolate the clavicular pec fibers as much as possible. The arm path to do this is similar to the one that trains the lower lats, but, of course, the resistance comes from the opposite direction. Incline presses and flys are the typical exercise choices, but make sure you perform them with a neutral grip and elbows tucked, so that your arms travel the same direction that the clavicular fibers run.
Rest your chest on an elevated bench, high enough so that your arms can hang straight down while your body is parallel to the floor. Well, the 3 day split is the perfect way to accomplish this. A 3-day split would look like this:. With this kind of split, you are able to hit each muscle group twice a week with just enough recovery time. Also, by making the beginning of the week strength days and the end of the week hypertrophy, you are getting the best of both worlds.
Strength days will have rep ranges from reps and Hypertrophy days will have rep ranges of Supersets will allow you to do a lot more volume in a shorter time. And if you do supersets that target different opposing muscle groups, you can still maintain the heavier weights that are needed to grow and improve Saves time 2. Burns more calories 3. Improves muscle endurance 4. Increases intensity the workout. Note: you don't have to superset all of the exercises in your workout.
If you are doing a big lift like squats, then you can focus on just that exercise and then when you do other leg exercises, you can begin supersetting. A superset consists of 2 or more exercises done back to back. More advance lifters can do 3 or 4 exercises in a superset while still using a weight that is heavy enough to be effective.
You don't need a lot of equipment to manage a 3-day split and improve your overall fitness. You could even do superset workouts without equipment. We prefer to do both bodyweight and equipment, so this workout will include both.
We love using steel maces for superset workouts. Mixing both traditional training conventional with unconventional training is a great way to increase the intensity of your workouts, burn fat and hit muscles in different ways.
Plus tools like a steel mace or kettlebell will improve you in areas that a lot of conventional training programs lack, like stability, balance, and coordination. Of course, if you train unilaterally i. So it's not that other equipment can't, it's just that many people aren't thinking about it or programming it into their workouts.
Either way though, steel maces are a ton of fun and they definitely spice up a workout, so we use it all the time for superset workouts. Here is our intense Chest and Back Superset Workout. This is an intermediate to advanced chest and back superset workout, so if you plan on doing this, be ready to get toasted! Finisher : Heavy Bag - 5 rounds x 1 minute. We put the weight sizes used in the workout for reference - Weights have been converted from kilos to pounds.
REST: Rest should be between minutes between supersets, depending on how you feel. If you can manage to keep it at a minute of rest, it'll be super grueling.
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