Superset & Triset Chest And Back Workout By MusclePharm

Cory Gregory
Written By: Cory Gregory
March 21st, 2014
Updated: January 17th, 2018
128.4K Reads
Blast your back and chest in the same workout with this high volume, intense superset and triset-focused training plan from Cory Gregory and MusclePharm.
Workout Summary

Workout Description

Superset & Triset Workout
Chest & Back
Exercise Sets Reps
Superset:    
Barbell Bench Press 6 20, 15, 12, 10, 8, 6
V-Bar Pull Ups 6 10-15
Superset:    
Incline Bench Press 5 8
Two Arm Dumbbell Rows 5 10
Superset:    
Dumbbell Flye 5 12
Lat Pull Down 5 12
Triset:    
Dips (Add weight if needed) 5 10
Dumbbell Pullover 5 12
Cable Crossover 5 12
Core:    
Back Extensions 3 30
Toes to Bar 3 12-15
8 Comments
CC_ryan
Posted on: Thu, 10/29/2015 - 17:43

Absolutely killed this! Weight on moderate not to heavy but enough to feel the muscle contract. Perfect for a late session feeling Pumped. Definitely using this next week

Georg Egger
Posted on: Sun, 04/06/2014 - 12:15

ok i tried this , with a good weight set to need help on the last 2,3 with a spotting partner...afet 1h 15,20 we were into set 4 flies and lat...I think this workout is too long... I never go over 1:30 maybe im just slow :)

spud84
Posted on: Mon, 03/31/2014 - 22:29

Any guide on the percentages you should aim for for the Bench a the rep range is really wide. I get start light and finish heavy but how light (eg 40%1RM) and how heavy (80%1RM?)?

wayne
Posted on: Sat, 03/22/2014 - 13:45

sounds interesting but need either a hugh gym or go when its dead which is not easy.

bryan
Posted on: Sat, 03/22/2014 - 05:00

looks very hardcore to me. a must try workout :)

Stz
Posted on: Fri, 03/21/2014 - 23:08

How do you super set these exercises at a busy gym?

Johnny
Posted on: Sat, 03/22/2014 - 22:13

All you have to do if somebody is using a machine you need is ask them "how many more sets do you got bro?"

NeroMaj
Posted on: Mon, 03/24/2014 - 10:20

Workout Journal at one spot and water bottle at the other. I workout at a pretty busy gym (especially at the beginning of the week) and always use this method. The key is not take forever to finish the superset. Do the exercises and move on!