Supersetting Chest/Back

[Painlayer69]

I work 2nd shift and in order to spend more time with my wife i have shortend my workout time on certain days i now supset chest/back once a week every week.

Heres my routine,

Incle press/lat pulldown 15/12/10/8/6
bench press/reverse grip pulldown 12/10/8/6/6
decline bb press/close grip pulldowns 12/10/8/6/6
db flyes/seated rows 10/10/10/10

Anything else you guys could add to help on this training day would be greatly appreciated, Also keep in mind that i workout at home with very limited equipment. Thank you

[Cap]

Axe one of the pulldowns and do some bent rows.  Two pulling and rowing movements should work fine for you.

[mass 04]

Axe one of the pulldowns and do some bent rows.  Two pulling and rowing movements should work fine for you.

Agreed and maybe switch up the declines with dips, but otherwise looks pretty solid.

[Painlayer69]

Yeah i was just going to put in there i have a lower back problem that pretty much prevents any bent rows. and i cant do any dips i dont have that type of equipment. Anything else you guys could add would be appreciated.

[Cap]

Yeah i was just going to put in there i have a lower back problem that pretty much prevents any bent rows. and i cant do any dips i dont have that type of equipment. Anything else you guys could add would be appreciated.

Bench rows are a good alternative.  Brace yourself on the bench and pull the weight, similar to a braced T-Bar, and go to town.

[wes]

Lying Barbell Rows:
http://www.abcbodybuilding.com/exercise3/lyingbarbellrows.htm

No excuses............been doing these for the last 2 years because of a bad lower back and my back has improved bigtime.

It`s better if the bench is fairly high.

Bench Press/Chins

Dumbell Inclines/Lying BB Rows

Flyes/V-Bar Pulldowns

Dips/DB Pullovers

Try the above!!


Good luck.

[triple_pickle]

decline bb press = waste of time

[Emmortal]

I second what cap said.  Axe the pull down and go for t-bar or bent over rows.

[Painlayer69]

Thanx alot i will make sure to try the bench bb rows my next chest/back day. But why are decline bb presses a waste of time? I actually find that it gives my inner pecs one hell of a pump.

[jpm101]

While we have the axe out, axe everything and keep just one combo of that style of Chest/Back SS'ing. Example might be the bench SS'ed with BB rows.  Seeing as how PL69 is a fan of too many sets, he might play with the idea  of reducing  the amount of sets (and exercises).  GVT (10X10's) comes to mind when doing the SS chest/back style of training. Using the suggested bench/BB row in the process. Or any other combo of chest/back movements you might want; like inclines/pulldowns, dips/chins, etc.. In any event, he might surprise himself with some impressive new muscle gains.

GVT can be done in a short period of training time as opposed to what PL69 has been doing. Ten sets vs 19 sets. Which will allow more time with his wife (or anyone's wife for that matter). Good Luck.

[Option D]

Axe one of the pulldowns and do some bent rows.  Two pulling and rowing movements should work fine for you.

i second that


b/o rows, one pull down movement, deads and seated cables...

[Painlayer69]

You guys really believe that 10 sets all together for chest/back training will allow new muscle gains? I actually had to bump the number of sets up to where it is now to start adding size and srength.