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Superset Chest Annihilation Workout

Hit your pecs hard from all angles with this barrage of upper-body moves.

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  • 1 day

  • 9

  • Yes

incline dumbbell curl
incline dumbbell curl

When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle – which meant using different angles on the bench and both dumbbells and barbells. The goal was also to build more muscle and strengthen the chest, triceps, shoulders, and back – the muscle groups you need to develop to get a big bench – so I had to program a variety of rep schemes (sets x reps), loads (weights used), and intensities (short rest periods combined with higher rep sets). This workout can only be completed if your mind is strong and you stay focused until the end.

Coaching Note 1: For each superset, you can the angle of the bench from military press, to incline, to flat, to decline.
 
Coaching Note 2: For each superset, we change the entire rep scheme to target multiple strength qualities and to create massive metabolic stress in the working muscles.
 
Coaching Note 3: Use as heavy of a weight as possible for each set and make sure you’re able to keep the reps at a high quality.
 
Coaching Note 4: Keep rest periods as short as possible during the supersets and rest no longer than 90 – 120 seconds before restarting the superset.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 9

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
6
Reps
50, 40, 30, 20, 10, 5
Rest
--
As reps decrease, weight increases
Equipment
Bench, Dumbbells
Sets
5
Reps
5
Rest
--
Exercise 4 of 9

General Pullup

Equipment
Pullup Bar
Sets
5
Reps
5
Rest
--
with added weight
Exercise 5 of 9

Dumbbell Press

Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
--
Equipment
Barbell, Bench
Sets
3
Reps
20
Rest
--
Exercise 7 of 9

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
20
Rest
--
Equipment
Bench, Dumbbells
Sets
2
Reps
50
Rest
--
Use a rest pause technique - where you rest - as short as possible - when you can't continue. For me, this is typically 5 deep breaths.
Exercise 9 of 9

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
2
Reps
50
Rest
--
Use a rest pause technique - where you rest - as short as possible - when you can't continue. For me, this is typically 5 deep breaths.
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