Have you ever trained chest and back together?
I do it all the time because I love the pump.
If you are anything like me you are willing to try out different workouts too test how your body responds to it.
Training chest and back together will give you some great pumps, all over your upper body.
In this article I will share my secret chest and back workout routine which I encourage you to try.
My name is Charlie and I am one of the guys working here at BroScience.
Here is the routine:
Dumbbell back rows – 4 sets 15 reps
Bench Press – 4 sets 8 reps
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Exercise 3&4 superset
If you are not familiar with supersets let me explain how it works.
Basically you do two exercises back to back without any rest, you can rest when you have completed 1 set in both exercises.
Superset 3 sets total
Floor press 3 sets – 10 reps
Back Rows 3 sets – 8 reps
Cable machine flies – 4 sets till failure
Reverse flies in a machine – 4 sets till failure
**Bonus superset** If you still have enough energy
After completing this workout you should be pumped up everywhere in your body.
I like to finish it off with a arm blasting superset to get the ultimate pump.
Superset 4 sets:
Dumbell curls – aim for 10 reps
Skull crushers – aim for 10 reps
So there you have it guys this is a routine I probably do once per week and it has given me some great results.
If you are “shit talker” who is thinking “why aren’t there any deadlifts in this routine? every great back workout needs deadlifts”
No, you are wrong besides I train deadlifts on another day, this is more of a pump hypertrophy workout.
It’s hard and fun at the same time.
Guys, don’t listen to the idiots who think they know all about building muscle criticising everything you do.
What works for you might not work for the other person.
If someone is giving you “advice” in the gym don’t listen to them unless they have a physique to back it up or some sort of a credentials.
Way too many people nowadays think they are experts about training and diet.
You may be asking ,”don’t I need to eat well before trying this workout?”
Yes absolutely I recommend eating well and being well hydrated.
Drink a lot of water you will get a better pump!
Also aim for a good nutrition that day.
Don’t skip a meal.
Eat every 3 hours.
Example diet day:
Morning: Oats and protein shake
10 am meal: Rice cakes and a can of tuna
Lunch: Chicken, rice and spinach
Pre workout meal: Table spoon of peanut butter, protein shake and a banana.
Post Workout meal: Salmon and a sweet potato
Dinner/late night meal: Beef with some rice
This is an example diet which ensures you will get great energy that will give you great pumps and support muscle building.
I often times get asked the question “what supplements should I take?”
If I am completely honest with you guys the fact of the matter is you do NOT need supplements to build muscle.
Sure they will help but they are not necessary.
I like to have a whey isolate protein supplement for quick protein fixes throughout the day.
This makes it much easier for me to get protein throughout the day without slamming my face with big meals all the time.
What I also use is a testosterone booster, I actually found out that my testosterone levels were a little below average.
It was a struggle for me to build muscle and lose fat.
I tried a testosterone booster and my testosterone levels went to above average after a 4 month use.
I got gains more muscle in a shorter period of time when using it.
That’s the only reason why I use a testosterone booster. – I was so interested in this subject I made a guide on the best testosterone boosters on the market.
You can see my guide on the best testosterone boosters here.
Other than that I don’t use any supplement, as a matter of fact you don’t need them to build muscle.
They will help you but they are not necessary.
Hope you guys liked this article it was a little longer than I expected but thank you for taking the time to read this.
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