Posted on November 28, 2018 by Kate Halsall

Here’s new member, Joe’s 30 minute chest & back workout! Supersets are a great way to maximise your time in the gym – especially if you’re short on time. This workout works as they are an antagonistic pair, meaning that whilst one muscle group is working, the other group is resting. this eliminates the need for the rest and you can move from one exercise to the next.

The Workout

A1) Pull Ups 3 x 8

A2) BB Flat Bench Press 3 x 8

B1) BB Bent Over Row 3 x 10

B2) Incline DB Press 3 x 10

C1) Cable Face Pull 3 x 12

C2) Dips (with a forward lean) 3 x 12

D1) DB Shrugs (upper traps in case you’re wondering!) 3 x 12

D2) Cable Flyes 3 x 12


When choosing a weight you need to pick ones that you can perform all the target repetitions with, but the last 2-3 reps need to be a bit of a struggle. When performing bench press movements, try to make sure you have a spotter so you can both attempt heavier weight and protect yourself from injury.


If you’re looking for other chest and back workouts, click here for another superset workout.

Happy Lifting!