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"I don't party every night I don't get wasted I don't pop bottles I workout I don't bother you So don't judge me You can have the clubs And the flashing life I take the dark of the GYM ALL DAY, EVERY DAY"

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Sax’s Chest/Back Workout

I receive a lot of request regarding my personal workout routine, so I decided to share my current Monday’s workout with you, aka international chest day.

I personally train from Monday to Saturday, training 2/3 muscle groups per day. I train chest and back twice a week: Monday and Thursday. I train them twice a week because chest is my biggest weakness (with calves obviously).

Today I trained chest and back, so I’m gonna share this workout with you.

Chest & Back: Superset

For those who don’t know what a superset is, it’s when you perform one ore multiple exercises in a row. It can be performed on the same muscle group or different ones.

In my case, this Monday workout is all supersets with chest & back. So for example, a superset could be, a set of bench press followed by a set of pull ups.

During this workout, I will mention supersets like: S1 which mean superset number #1, S2, S3..

Ok let’s skip the foreplay: 

S1 - Warmup Dumbbell Bench Press: 3 sets x 30 reps light weight S1 - Warmup Lats Pulldown: 3 sets x 30 reps light weight

S2 - Dumbbell Bench Press: 5 sets x 8-15 reps moderate/heavy S2 - Wide-Grip Pull Ups: 5 sets x 8-12 reps bodyweight

S3 - Incline Dumbbell Bench Press: 4 sets x 8-12 reps moderate/heavy S3 - Chin ups: 4 sets x 8-12 reps bodyweight

S4 - Chest Dips: 4 sets x 10-14 reps bodyweight S4 - Bent Over Rows: 4 sets x 6-10 reps heavy

S5 - Dumbbell Fly: 4 sets x 8-12 reps moderate/heavy S5 - Hyperextension: 4 sets x 15 reps with a plate + failure bodyweight

S6 - Cable Fly: 4 sets x 12-15 reps moderate/light S6 - Cable Rows: 4 sets x 8-12 moderate/heavy

Rest between sets: 1:30min

Rest between exercises: 2:30min - 3min

Bottom line: beast mode 100%

What are the pros of a superset workout?

Since it’s mainly composed of compound movements, you build more muscle mass

It’s intense, you don’t have time to text

Supersets burn more calories

The workout is shorter (however this one is a 1:30h-2h long)

You want more workout routine?  Check this out: http://www.gymaholic.co/articles/workouts

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