This “Mass Mash-Up Workout” focuses on building muscle volume and mass in the chest and triceps. By utilizing supersets, this routine maximizes muscle engagement and promotes efficient hypertrophy. Each superset pairs a chest exercise with a triceps exercise, ensuring a balanced and comprehensive workout.
Workout Structure
- Supersets: 4 Supersets
- Total Sets: 24 Sets
- Reps per Set: 8-12 Reps
- Target Muscles: Chest and Triceps
Superset 1: Wide Grip Incline Barbell Bench Press / EZ Bar Skull Crushers
- Wide Grip Incline Barbell Bench Press
- Target Muscles: Upper chest, anterior deltoids
- Technique: Use a wide grip to engage the upper chest more effectively. Press the barbell up and slightly back, lowering it with control to the upper chest.
- EZ Bar Skull Crushers
- Target Muscles: Triceps (long head)
- Technique: Lying on a bench, lower the EZ bar to your forehead or over the top of the head by bending at the elbows, hold a slight pause, then extend back up without locking out to maintain tension.
Superset 2: Decline Dumbbell Neutral Grip Press / Banded Triceps Kick Back
- Decline Dumbbell Neutral Grip Press
- Target Muscles: Lower chest fibers, triceps
- Technique: Lie on a decline bench and hold the dumbbells with a neutral grip. Press the weights up, focusing on the lower range of motion maximizing the stretch with a slight pause then a brief squeeze at the top.
- Banded Triceps Kick Back
- Target Muscles: Triceps (all heads)
- Technique: Bend at the waist with a flat back. Stretch the band extending the elbow, squeezing the triceps at the end of the movement. Keep your upper arms fixed to your side and focus on controlling the negative.
Superset 3: Flat Dumbbell Chest Fly / Dumbbell One Arm Overhead Extension
- Flat Dumbbell Chest Fly
- Target Muscles: Chest (pectoralis major)
- Technique: Lie on a flat bench with dumbbells extended above your chest. Lower the weights out to the sides in a wide arc, feeling the stretch in the chest, and hold a slight pause at the bottom. Bring the dumbbells back together, squeezing the chest at the top briefly.
- Dumbbell One Arm Overhead Triceps Extension
- Target Muscles: Triceps (long head)
- Technique: Standing or seated, hold a dumbbell overhead with one hand. Lower the weight behind your head by bending the elbow, and hold a slight pause at the bottom. Then extend back up. Focus on keeping the elbow stationary and close to your head.
Superset 4: Barbell Bench Press / Bench Dips
- Barbell Bench Press
- Target Muscles: Chest, triceps, shoulders
- Technique: Lie on a flat bench, grip the bar slightly wider than shoulder-width, lower it to your mid-chest, and hold a slight pause at the bottom. Then press the bar back up, focusing on a smooth and controlled movement.
- Bench Dips
- Target Muscles: Triceps, chest, shoulders
- Technique: Place your hands on a bench behind you, feet extended forward. Lower your body by bending the elbows, then press back up. Keep your back close to the bench and focus on using your triceps. Don’t hold a pause at the bottom as this exercise has a higher risk-to-reward ratio at the bottom of the movement.
Getting the Most From This Workout
To maximize the benefits of this workout, maintain strict form and control throughout each exercise. The combination of compound and isolation movements ensures comprehensive muscle stimulation, promoting growth in both the chest and triceps.
Workout Category: Muscle Building / Hypertrophy / Bodybuilding
This workout is designed to build muscle size and mass, specifically targeting the chest and triceps. The use of supersets increases intensity and time under tension (TUT), a crucial principle for hypertrophy.
Target Audience: Intermediate to Advanced
- Intermediate: Suitable for those with a good understanding of chest and triceps exercises, looking to increase muscle volume and mass.
- Advanced: Challenging enough for advanced lifters aiming to enhance chest and triceps definition and fullness.
Additional Information
- Recovery: Ensure adequate rest between workouts, taking at least one day off every two days.
- Injury Prevention: Prioritize proper form over heavier weights, especially when fatigued.
- Nutrition: Focus on muscle-building nutrition, including sufficient protein intake to support recovery and growth.
- Supplementation: Consider whey protein, multi-vitamins, BCAA’s, creatine monohydrate, glutamine, and omega-3 fatty acids to support training and recovery.
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