Ready to sculpt your chest and build a powerful back? Step away from the usual split and try chest and back in the same session. Using agonist-antagonist supersets — exercises that target opposing muscle groups with zero rest — you can train efficiently, save time, and maintain performance.
Chest & Back Anatomy Overview
Chest (Pectorals):
- Pectoralis major: Main chest muscle with functional subregions:
- Sternocostal head: Trained via horizontal presses and flyes.
- Clavicular head: Upper chest, emphasized in incline presses.
- Lower fibers: Pulldowns and pullovers activate the inferior fibers.
Back:
- Focus on width, thickness, and definition.
- Key muscles: latissimus dorsi, middle/lower trapezius, rhomboids.
- Train with vertical and horizontal pulling movements. Narrow-grip pulldowns boost width; wide rows enhance thickness.
The Ultimate Superset Routine
This routine mixes free weights and machines, supersets, and high-tension exercises to hit everything above the hips in one session. Perfect for:
- Chest & back/legs/shoulders/arms splits
- Upper/lower splits
- Doubling up if a workout is missed
1. Neutral-Grip Lat Pulldown → Machine Chest Press
Purpose: Start heavy, full ROM back exercise followed immediately by chest press.
Sets/Reps: 3 x 8-12 each
Rest: None between superset, 2-3 min before repeating
Benefits:
- Builds back width and recruits mid-back & lower pec fibers
- Joint-friendly grip for shoulders and elbows
- Heavy loading without a spotter
2. Machine Wide Row → Machine Kelso Shrug
Sets/Reps: Wide Row 3 x 12-16 → Kelso Shrug 3 x 8-12
Rest: 2-2.5 min before repeating
Benefits:
- Rows build mid-back thickness; Kelso shrugs isolate middle trapezius & rhomboids
- Post-exhaustion allows maximal hypertrophy with minimal systemic fatigue
3. Incline Dumbbell Flye Press
Sets/Reps: 3 x 8-12
Rest: 1.5-2 min
Benefits:
- Eccentric-focused exercise enhances upper chest development
- Stretches clavicular head for hypertrophy
4. Bar Dip → Standing Cable Pullover
Bar Dip: 2 x 8-12 (superset with pullover)
- Builds mid & lower chest, triceps, stabilizers
Standing Cable Pullover: 2 x 16-20 - Trains back and chest simultaneously
- Resistance is highest when lats are stretched for optimal pump
Warm-Up for Maximum Gains
High-volume warm-up circuit (2-3 rounds, 20-30 reps each, 30 sec rest between rounds):
- Band Face Pull: Shoulder external rotation & upper back activation
- Elevated Push-Up: Chest & core prep
- Dynamic 45° Back Extension: Strengthens extensors through flexion & extension
Prepares muscles, joints, and nervous system while adding extra training volume
Why This Workout Works
- 19 total sets hitting all major chest and back muscles
- Supersets reduce rest and boost training efficiency
- Machines allow heavy, high-effort sets safely
- Post-exhaustion exercises ensure maximal muscle recruitment
- Warm-up enhances performance and addresses weak points
Time: Just over 1 hour to accomplish what might take two separate sessions
