Get in Shape the Right Way

Superset Chest and Biceps Workout

Want to look like Superman?  (Who wouldn’t?)  Want to feel like Superman?  (Sign me up!)  Well if so, you have to do something “super”.  What better thing to do than supersets!

Superman

Again, just as a reminder from my prior blog post on Superset Shoulder Workout, here is what supersets are:

What is a Superset?

A superset workout is a form of strength training in which you move from one exercise directly into another, without any breaks.

Supersets can be done in two very different ways.

  1. You can performs supersets on opposing muscle groups.  For example, you do bench press (which activates the chest) and you immediately jump into a superset of back rows (which activates the lats).
  2. You can also perform supersets on the same muscle group.  (This is the strategy we will talk about today.)  For example, you do side lateral raises, immediately followed by front lateral raises.

Why Perform Supersets?

Because, like everyone, you are probably short for time.  You may be traveling and trying to get in a quick workout so you don’t mess up your vacation or work schedule.  Supersets allow you to get a workout done in approximately 30-40 minutes.

Now, unlike my shoulder superset workout where we only performed shoulder exercises, in this workout we are going to pair chest and biceps together.

Why Pair Chest and Biceps?

Bodybuilder Chest and Biceps

Well, most people would perform chest and triceps and the thought behind that is typically this: you are already working your triceps during chest exercises, so it would make sense to work triceps with chest.

I say no to that!  If you want big, muscular arms, you want to work your triceps separately.  Your triceps can take a lot of abuse, for that reason I like to work them our separately on a day where I do back exercises, so I perform a Back/Tricep split…

Working your chest and your biceps gets the blood pumping to the front of your body, in your chest and in your biceps.  Working your back and triceps gets the blood pumping to the back of your body…

Also, since your biceps work a lot in back movements, it gives you the chance to hit your biceps twice in a week, one directly and one indirectly.  The same goes for triceps, since they are used on chest movements.

That’s my logic, whether it really makes scientific sense or not, it works for me!

Just give me the workout and stop blabbing!

Chest and Biceps

Without further wait, here is the Trip Fitness approved Chest and Bicep superset workout!

In this workout, you will perform supersets on multiple sets which include both chest and bicep workouts.  This whole workout WILL NOT be performed as a circuit, only the specific sets.

Warm Up Superset:  3-4 supersets (Perform the chest exercise first, then move directly into the bicep exercise without rest)

  • Chest Pec Dec Machine (Flies) – 10 repetitions
  • Machine Bicep Preacher Curl – 10 repetitions

Major Working Set: 4 supersets (In this one, you will perform the workouts in a circuit, performing one exercise set followed immediately by the other exercise set until all exercise sets are complete.  That is considered one superset.  Perform them in exactly the order I recommend below.)

You can substitute flat bench press and flat dumbbell flies for incline every other week if you would like…

I usually pick the same weight dumbbells for the flies and curls.  That way I can just sit up on the bench after performing flies and move immediately into curls.

For the push ups, use the bench and put your feet up on the bench in order to make the push ups even harder.  If you are exhausted, keep your feet on the ground…

  • Flat Barbell Bench Press – 8-10 repetitions
  • Flat Dumbbell Flies – 10-12 repetitions
  • Seated Dumbbell Curls – 10-12 repetitions
  • Feet on Bench Push Ups – 10-15 repetitions (however many you can perform until failure)

That is considered to be one superset.  Gather your super hero strength and go after three more sets…  If you can!

Finishing Superset:  3-4 supersets (Learn how to do chest dips properly, they are a fantastic mass builder in your chest!)  

In this finishing set, you will perform as many dips as you can, until failure and then move immediately into bicep curls.

  • Chest Dips – As many repetitions as you can perform, until failure.  For me this is usually 15-20…
  • Cable Bicep Curl – 10-12 repetitions

Once you finish three to four supersets of this finishing workout, you can consider yourself a bona-fide superset badass!

This workout will probably be pretty hard for a beginner, and even intermediate people.  I would recommend starting lighter than you normally would with weights.

12 week muscle gain banner

Before you go, I want some feedback!  Did you try this workout?  Did you like it?  How would you improve it?  Please use my comment system below and leave me a message here on this post with your thoughts!  I want to hear from you! 

 

(Visited 33,459 times, 1 visits today)

Comments on this entry are closed.

  • Heya i am for the primary time here. I came across this
    board and I in finding It truly helpful & it helped me out much.
    I hope to offer something again and help others ssuch as
    you helped me.

    • Please come back again soon! Thanks for stopping by the site!

  • How many times a week do you recommend on doing the superset routines. I did the chest/bicep routine today feeling good. Tomorrow I will do back/tricep and after that shoulders. What about legs. Do you have a certain split to follow. Thanks

    • Hi Jason,

      I typically work out four days per week. Due to my work schedule it usually is on Sunday/Monday and Friday/Saturday. I do the supersets that you mentioned once per week and for legs I have a superset that I typically do in the off season of cycling. In the summer I ride a road bike and allow that to be my leg workout for the week.

      I will post a leg superset here within the next week or two.

  • So I did your chest/bicep superset routine and feeling great. I am doing your back/tricep routine today and the next day shoulders. I want to know if you have one for legs. Also If I do all rountines how many times a week should I do them? Thanks

    • Jason, do each routine once per week. You can add in a second time on a lagging body part if you are feeling up to it and have recovered from the first routine.

      I will detail more of my leg superset in a blog post, but it typically consists of:
      -Warm up supersets of machine leg extensions followed immediately by leg curls
      -Either superset barbell squats (or leg presses) with lunges
      -Finish off with seated calf raises, followed by standing calf raises

  • Rio shaw

    finding it hard to find the right routine for myself. Want to lose weight and have some muscle but not big. I have seem programs and they don’t feel sufficient in terms of workload and sweat. i am 18 stone and cant get rid of belly but eveything seems ok.