Chest and back workout

In this episode of BTS84, Gabe Tuft, David Larson, and Josh Larson turn up the volume with a chest and back workout that will leave you crying.

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Chest and back super set workout

Everything in this chest and back workout consists of super sets. On all exercises you will start with a chest exercise then immediately walk over to the following back exercise. Without any rest you will perform the back exercise. When it’s complete, that is considered one set.

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Dumbbell bench press super set with lat pulldowns

Be sure to soft lock on the dumbbell chest press to keep the tension in the pecs and out of the triceps and shoulders. This will isolate the pecs more.

Set	Super Set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	18/18	2 minutes
3	Yes	16/16	2 minutes
4	Yes	14/14	2 minutes
5	Yes	12/12	2 minutes
6	Yes	10/10	2 minutes

Cable flies super set with Hammer Strength lat pull downs

When performing the chest cable flies, you can either step into the fly or bend over and perform the fly that way. The goal is to mimic a standard flat bench fly. Again, no rest between chest and back exercises, only between full sets.

Set	Super Set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	18/18	2 minutes
3	Yes	16/16	2 minutes
4	Yes	14/14	2 minutes
5	Yes	12/12	2 minutes

Smith Machine incline bench press super set with Hammer Strength low rows

Try to pin your shoulders and traps back on the incline Smith Machine bench press. This will help isolate the pecs. We are choosing a Smith Machine for this to maximize focus for contraction of the pec muscles. If you feel like you can handle weight on a standard, free weight barbell incline press, then don’t be afraid to try. We highly recommend a spotter though.

Set	Super Set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	18/18	2 minutes
3	Yes	16/16	2 minutes
4	Yes	14/14	2 minutes
5	Yes	12/12	2 minutes
6	Yes	10/10	2 minutes

Chest and back workout summary

While there are only three full super set exercises in this chest and back workout, the number of reps and sets is extremely high. If you’re like us, you should walk away from this workout and instantly want to take a nap or call it a night and go to bed early. As always, be sure to pick a weight for each set that is just heavy enough to where you are struggling on the last few reps. You should also try to increase the weight slightly on each set. As the reps decrease through the sets, you need to continue to increase intensity. This is done by increasing the weight.

Also, we’re big fans of using wrist straps for back workouts. They allow you to lift heavier and focus on the mind-muscle connection more. If you’re worried about not developing your forearms and grip strength because of these, dedicate a few exercises a week to forearms – that’s what we do and we have no issues with forearm size and strength. Here’s a link to the wraps/straps that Gabe uses – they’re cheap and they work great!