Chest and Shoulder Superset Workout with Tricep Burnout Finisher
Warm-Up
5-10 Minutes of Light Cardio:
20-Calorie Row or Jog: Moderate pace.
Dynamic Stretching:
Arm Circles: 10 forward and backward.
Chest Openers: Swing arms wide and cross in front of your chest.
Torso Twists: 10 reps per side.
Shoulder Shrugs: 10 forward and backward.
Main Workout: Superset
Superset: Bench Press + Overhead Dumbbell Press
Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Execution:
Perform the bench press for the designated reps. Use a barbell at 135 lbs.
Controlled tempo on the descent, press explosively upward.
Immediately transition to an overhead dumbbell press.
Hold dumbbells at shoulder height and press overhead for the same number of reps.
Rest 60-90 seconds between sets as needed.
Accessory Chest and Shoulder Exercises
Incline Dumbbell Bench Press
Sets: 3
Reps: 8-10
Execution:
Set the bench to a 30-45 degree incline.
Lower dumbbells slowly, focusing on a stretch in the chest.
Press back up, squeezing the chest at the top.
Dumbbell Pullovers
Sets: 3
Reps: 10-12
Execution:
Lie flat on a bench with a dumbbell held above your chest.
Lower the dumbbell behind your head in a controlled motion.
Return to the starting position, engaging the chest and lats.
Reverse Delt Fly on Incline Bench
Sets: 3
Reps: 10-12
Execution:
Set the bench to a slight incline (15-30 degrees).
Lie chest-down on the bench, holding dumbbells.
Extend your arms out to the sides in a reverse fly motion, focusing on squeezing your rear delts.
Band Shoulder Series
Sets: 2-3 rounds
Reps: 10-15 per position
Execution:
Attach a small band to a fixed point.
Perform the following:
90° External Rotations: Arms bent at 90°.
Lateral Raises: Arms straight to shoulder height.
45° Diagonal Upward Raises: Arms lifted to a 45° angle up.
45° Diagonal Downward Pulls: Arms pulled at a 45° angle down.
Finisher: Tricep Burnout
Banded Tricep Pushdowns
Sets: 3
Reps: Max effort
Execution:
Attach a resistance band to a high anchor.
Push down, fully extending your arms.
Overhead Dumbbell Tricep Extensions
Sets: 1
Reps: Max effort
Execution:
Use a light-to-moderate dumbbell.
Perform as many controlled reps as possible to complete the burnout.
Cool Down
Static Stretching:
Chest Stretch: Hold each side for 20-30 seconds.
Shoulder Stretch: Pull one arm across your body, hold for 20 seconds per side.
Tricep Stretch: Reach behind your head and hold each side for 20 seconds.