Chest, Triceps & Shoulders Superset Workout
Warm-Up
2 Rounds:
10 Scapular Push-Ups
40 Jump Rope
10 Band Pull-Aparts (Palms Up)
10 Empty Bar Bench Press Reps
5 Slow Arm Circles (Each Direction)
Chest – Major Lift
Barbell Bench Press
Sets: 5 total (2 warm-up, 3 working sets)
Reps: 6-8
RIR: ~2 on final set
Tempo: 2-sec negative, drive with control
Chest Accessories
Incline Dumbbell Bench Press
Sets: 3
Reps: 8-12
Focus on upper chest activation and smooth control.
Dumbbell Chest Fly (Flat or Slight Incline)
Sets: 3
Reps: 12-15
Stretch at the bottom, squeeze at the top.
Triceps & Shoulder Superset Block (3 Rounds Each Superset)
Superset 1:
Seated Dumbbell Shoulder Press – 10-12 reps
Overhead Dumbbell Tricep Extension – 10-12 reps
Superset 2:
Lateral Dumbbell Raises – 12-15 reps
Banded Tricep Pushdowns – 12-15 reps
Superset 3:
Rear Delt Flys (Incline or Bent-Over) – 12-15 reps
Crossbody Single-Arm Dumbbell Tricep Extensions – 8-10 reps per side
Optional Finisher (Bodyweight Burnout)
1 Round Max Effort:
Push-Ups
Bench or Ring Dips
Dumbbell Front Raise Hold – 30 sec Max reps Light
Cool Down
Pec Stretch – 30 sec per side
Rear Delt Wall Stretch – 30 sec
Overhead Tricep Stretch – 30 sec