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SOG 101 - FreeWorkout - EbookSnippet

This document provides a chest and back workout routine consisting of superset exercises. It begins with a pec deck fly and rear delt fly superset to warm up the chest and rear delts. Next it describes supersetting horizontal presses like bench press with horizontal rows to work the chest, back, shoulders, and arms. An incline press machine is then supersetted with lat pulldowns to target the upper chest and back. Dips and pullups target the lower chest and back with the option to use assisted machines. The workout finishes with dumbbell chest flies supersetted with dumbbell pullovers to stretch and fatigue the chest and back muscles.

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Chris Vis
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1K views

SOG 101 - FreeWorkout - EbookSnippet

This document provides a chest and back workout routine consisting of superset exercises. It begins with a pec deck fly and rear delt fly superset to warm up the chest and rear delts. Next it describes supersetting horizontal presses like bench press with horizontal rows to work the chest, back, shoulders, and arms. An incline press machine is then supersetted with lat pulldowns to target the upper chest and back. Dips and pullups target the lower chest and back with the option to use assisted machines. The workout finishes with dumbbell chest flies supersetted with dumbbell pullovers to stretch and fatigue the chest and back muscles.

Uploaded by

Chris Vis
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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101

SCHOOL OF GAINZ

FREE TRAINING PROGRAM


CHRISTOPHER BARAKAT MS, ATC, CISSN
DAY 3: CHEST & BACK
PEC DECK FLY/ REAR DELT FLY
This superset of single joint, isolation movements is going to get your chest
and rear delts warmed up and pumped with blood. The antagonist nature of
the two won’t negatively impact or fatigue the opposite movement and most
machines allow you to perform this superset within a convenient manner.

Focus on connecting with your chest and rear delts and this is going to prime
your body for the rest of the workout. Get a solid peak contraction and stay
in control throughout the entire range. Perform 2 sets of 15 to get this pump
session underway.

SCHOOL OF GAINZ 101 / HYPERTROPHY PROGRAM FOR BEGINNER/INTERMEDIATE LIFTERS 144


HORIZONTAL PRESS OF CHOICE SUPERSETTED WITH HORIZONTAL ROW
OF CHOICE
Select two exercises that mimic the same plane you’re pushing and pulling
in. For example, a flat barbell bench press with a bent over barbell row. This
superset trains your chest, shoulders, and triceps, as well as your back, traps
and biceps. Depending on which row variation you select, have a specific goal
in mind when it comes to the execution. Ask yourself which muscles you’d
like to target and apply all the information you’ve learned from previous
sections of this e-book in order to execute the exercise properly.

After performing 3 sets of 15 to 20 repetitions, you’re going to have a great


pump in your whole upper body! We’re just getting warmed up!

INCLINE PRESS MACHINE SUPERSETTED WITH LAT PULL DOWN


Both exercises replicate a very similar plane of motion. The incline press is
going to really target the clavicular fibers of the chest while still requiring
assistance from your shoulders and triceps, and the lat pulldown is going
to hit your lats and the musculature of your upper back and biceps as well!
Utilizing all the training cues previously mentioned, perform 3 sets of 20 reps
on each of these exercises. It’s going to leave you gasping for air and your
muscles filled with blood!

DIP SUPERSETTED WITH NEUTRAL PULL-UP


By this point in the workout we’re going to be fatigued and our energy
reserves are going to feel depleted. To get 2 sets of 15 solid repetitions of
these exercises, we’re likely going to need to use the assisted dip/pull-up
machine. You’re much better off using the assisted machine and executing
these movements with perfect form, rather than using a ton of momentum,
swinging around and looking like a video meme you’ve seen on instagram
with reckless form.

SCHOOL OF GAINZ 101 / HYPERTROPHY PROGRAM FOR BEGINNER/INTERMEDIATE LIFTERS 145


The dips are a great exercise that target the lower fibers of your pectoralis
major muscle, as well as the pectoralis minor muscle. Moreover, they
also provide a huge stretch on the anterior deltoid and do a great job of
overloading that position. Make sure you’re staying within a range that is
comfortable for your shoulder mobility and flexibility level.

The neutral grip lat pulldown will really overload the lats and provide a nice
stretch stimulus. This neutral grip will also involve the elbow flexors (biceps,
brachialis, and brachioradialis). Focus on depressing your shoulder blades
and driving your elbows down and back toward your hips as you pull. Really
focus on squeezing your back. Perform 2 sets of 15 reps.

DUMBBELL CHEST FLY SUPERSETTED WITH DUMBBELL PULLOVER


This final superset exercise for the day hits both target muscles in their
stretched positions. The dumbbell fly will allow you to get a great stretch
on the pectoralis major, so really focus on the negative and feel that deep
stretch at the end of the range. Same thing goes for the dumbbell pullover,
it’s a great way to overload the lats in the stretched position. Both isolation
movements are a great way to finish this chest and back workout, really
empty out the tank, and leave you with a skin ripping pump!

SCHOOL OF GAINZ 101 / HYPERTROPHY PROGRAM FOR BEGINNER/INTERMEDIATE LIFTERS 146

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