Supersetting Back and Chest by Tony Wilder of T-Wild Training

This is by far one of my FAVORITE training sessions that I incorporate into my programs!  It is extremely hard to take on and complete but it will give you one hell of a pump and is definitely a GREAT way to train!  Keep in mind that this will have to be done on a day that you have prepared yourself for...it is going to take a lot of effort on your part to push yourself to the level required to accomplish what is necessary to make this training session worth while.  One thing I normally do will put more emphasis on one or the other, meaning I will train chest harder than I will train back or vice versa.  Or, you could train both equally for two or three exercises and then back off the intensity so that you can continue with the training at hand.  What I mean is that you can do 3 exercises for the chest and three exercises for the back with extreme intensity and then incorporate some lower intensity movements into your routine so that you can continue your routine without running out of energy.  I will always start preparing myself a day prior to taking this routine on just so I can hit it with everything I possibly can.  FOCUS is key to your success...not only for this routine but for all that you take on in the gym and life for that matter.

Flat Barbell Bench Press:  This movement is pretty easy to understand but here's a very simple way to change it up a bit.  Start with either a narrow grip and with each successive set widen your grip by two to three inches or start with a very wide grip such as placing the index finger on the power line and with each successive set move the hands in.  Pretty simple way to change it up to give your chest, shoulders and arms a different feel and stimulation.

Dumbbell Row:  Be it a very heavy weight for low reps or a light weight for high reps your technique is very important here to hit the muscles you need to target when utilizing this movement.  There are some exercises that you can get away with being a little sloppy with when it comes to your technique, this movement is NOT one of those exercises.  Ok, with that said, utilizing the same bench that you just did your bench press, place a knee on the bench and lean forward and place the same side hand on the bench keeping your elbow slightly bent.  Once there, arch your lower back, push your chest out, push your butt back just a little and keep your shoulders square to the floor.  The other leg should be placed wide and back a bit so that you are set like a tripod.  Keep the neck straight throughout the movement and as you pull the dumbbell up towards the body, bring it so that the arm will be in the shape of an L at the top of the movement.  Basically, you will be pulling it up towards your abs...in the starting position the dumbbell will be hanging straight down from the shoulder.  Drive that elbow up as high as you can without moving your shoulder out of the position you started in, keep the shoulders square to the floor.  An easy way to change this movement up is simply drop your supporting arm down onto the elbow which will be a bit more intense and you should feel a greater affect on the back muscles.  To take this movement to an even more advanced level you will need to take away the supporting leg and move the body so that it will be on the edge of the bench.  If you want me to explain this so that you can incorporate it into your training please feel free to email me and I will explain what I mean or perhaps you will be able to figure it out on your own.  What you want to avoid on this movement is jerking the weight up from the bottom which you will see in any and all gyms you happen to go too.  You will see these guys using too heavy of a weight and jerking the damn thing up instead of utilizing the proper form and or technique.

Flat Barbell Bench Press:  (FBBP)
Set  #1:        Wide Grip/Power Lines        Weight:    225 lbs        Reps:    20        Rest:    0 seconds

Dumbbell Row:  (DBR)
Set  #1:        Weight:    100 lbs        Reps:    16    Rest:    90 seconds

FBBP:  (or you could keep the hands in the same place and keep the same weight as the first set)
Set  #2:        Move hands in 3 inches        Weight:    205 lbs        Reps:    15        Rest:    0 seconds

DBR:
Set  #2:        Weight:    100 lbs        Reps:    12    Rest:    90 seconds

FBBP:
Set  #3:        Move hands in 3 more inches        Weight:    205 lbs        Reps:    failure        Rest:    0 seconds

DBR:  ( you could drop the weight on this final set if needed)
Set  #3:        Weight:    100 lbs        Reps:    failure        Rest:    90 seconds

Pec Deck:  Use a nice slow controlled movement and utilize a two second squeeze when the hands come together.  Keep the elbows high at the start and try and bring them down towards one another as the hands come together.  Keep the hands open throughout the entire movement and fingers pointed straight out.  Let the machine stretch your pecs as you return to the start of the movement.

Wide Grip Lat Pull Down:  Use a grip a bit wider than your shoulders and that you are comfortable with.  In other words utilize a grip that feels 'natural' as you do the movement.  Keep the shoulders back, chest out, elbows wide as you pull the bar down to the top of your chest.  Squeeze your back muscles at the bottom of the movement as you push the chest out.  Keep an arch in your lower back throughout the entire movement.  DO NOT SWING YOUR BODY to get the bar down to your chest!!!  Again, you will see many fools doing this and it will get you no where.  Keep your body locked in position and if you have to lower the weight to do it properly there is no shame in that.  It's better than looking like some dumb-ass monkey, yes?

Pec Deck:  (PD)
Set  #1:        Weight:    180 lbs        Reps:    18        Rest:    0 seconds  (the time it takes you to get to the lat machine)

Wide Grip Lat Pull:  (WGLP)
Set  #1:        Weight:    120 lbs        Reps:    15        Rest:    90 seconds

PD:
Set  #2:        Weight:    180 lbs        Reps:    15        Rest:    0 seconds

WGLP:
Set  #2:        Weight:    115 lbs        Reps:    15        Rest:    90 seconds

PD:
Set  #3:        Weight:    150 lbs        Reps:    failure        Rest:    0 seconds

WGLP:
Set  #3:        Weight:    100 lbs        Reps:    failure        Rest:    90 seconds

Dips:  Keep your head up and looking straight out.  Do your best to push the chest out at the top of the movement and as you lower yourself do it in a very controlled manner.  Do not short stroke the movement...let yourself drop down to where the upper arm is at least parallel with the floor, try to go a bit lower than that if at all possible.

Seated Machine Row w/supporting chest pad:  What you are looking for here is to keep the elbows tight to the body unless you are utilizing a wide grip on the handle provided.  Push the chest out and the shoulders back...let the back stretch a bit at the beginning of the movement and as you pull the bar towards you drive the elbows back as far as possible and squeeze the back muscles.  The only thing that should move on your body when utilizing this machine is your arms!  Sure, your chest and shoulders will move slightly but for the most part your body will be set in place and will not move forward or backward.

Dips:
Set  #1:        Weight:    Body        Reps:    failure        Rest:    0 seconds

Seated Machine Row w/supporting chest pad:  (narrow grip, palms facing in)
Set  #1:        Weight:    140 lbs        Reps:    12        Rest:    90 seconds

Dips:  (no 3rd set)
Set  #2:        Weight:    Body        Reps:    failure        Rest:    0 seconds

SMR:  (wide grip, palms facing in)
Set  #2:        Weight:    140 lbs        Reps:    12        Rest:    90 seconds

SMR:
Set  #3:        Weight:    120 lbs        Reps:    failure        Rest:    90 seconds

Overhead Press w/machine:  (palms facing forward)
Set  #1:        Weight:    180 lbs        Reps:    16        Rest:    90 seconds
Set  #2:        Weight:    200 lbs        Reps:    12        Rest:    90 seconds
Set  #3:        Weight:    170 lbs        Reps:    16        Rest:    90 seconds

Another routine to work with.

Incline Dumbbell Press:
Set  #1:        Weight:    80 lbs        Reps:    15        Rest:    0 seconds

Wide Grip Pull Down:
Set  #1:        Weight:    130 lbs        Reps:    12        Rest:    90 seconds

IDP:
Set  #2:        Weight:    80 lbs        Reps:    12-15        Rest:    0 seconds

WGPD:
Set  #2:        Weight:    130 lbs        Reps:    10-12        Rest:    90 seconds

IDP:
Set  #3:        Weight:    70 lbs        Reps:    failure        Rest:    0 seconds

WGPD:
Set  #3:        Weight:    110 lbs        Reps:    failure        Rest:    90 seconds

Seated Flat Bench Press w/machine:  I like to use a machine that has two different hand positions.  That way you can change it up either on each set of within the same set.  What I mean by changing within the same set is that you can do a certain number of reps with one grip and then switch over to the other grip to finish out the rest of the reps.  This will give your chest a great work out along with your triceps.  I like to go as heavy as I can possibly handle on this machine because you don't have to worry about having a spotter since all you have to do is set the weight back down if you can't finish another rep.

Narrow Grip Lat Pull Down w/V bar:  You can use the cable machine that you would normally use for wide grip pull down just switch the bar over to the V-Bar.  Or you could use a high cable pulley and simply kneel down on the floor to make this movement a bit more intense.  If you chose to use the second style I mention you will want to use a weight that you will have to use your entire body to fight it from lifting you off the ground.  This will incorporate a lot more muscles throughout the body rather than just affecting the back and arms.  You will definitely feel your abs working to keep you stable.  Ok, to actually do the exercise, grab the V-Bar and pull it down and away from it's origination point so that the cable will be at a slight angle away from the machine.  Sit yourself down so that you are almost sitting on your heels but not quite, push your butt out and arch your lower back, let the weight stretch your lats out a bit and begin to pull the weight down towards the top of your chest.  As you pull the weight down make sure you do not allow yourself to be pulled forward and push your chest out.  You could pause for a second at the bottom of the movement and then return to the beginning.  Repeat.

Seated Flat Bench Press w/machine:
Set  #1:        Weight:    200 lbs        Reps:    12        Rest:    0 seconds

Narrow Grip Lat Pull Down w/V bar:
Set  #1:        Weight:    200 lbs        Reps:    12        Rest:    90 seconds

SFBP:
Set  #2:        Weight:    200 lbs        Reps:    10        Rest:    0 seconds

NGLPD:
Set  #2:        Weight:    180 lbs        Reps:    12        Rest:    90 seconds

SFBP:
Set  #3:        Weight:    150 lbs        Reps:    failure        Rest:    0 seconds

NGLPD:
Set  #3:        Weight:    140 lbs        Reps:    failure        Rest:    90 seconds

Pec Deck:
Set  #1:        Weight:    150 lbs        Reps:    20        Rest:    0 seconds

Dumbbell Row:
Set  #1:        Weight:    75 lbs        Reps:    20        Rest:    90 seconds

Dips:
Set  #1:        Weight:    Body        Reps:    failure        Rest:    0 seconds

Dumbbell Row:
Set  #2:        Weight:    75 lbs        Reps:    20        Rest:    90 seconds

Pec Deck:
Set  #2:        Weight:    150 lbs        Reps 15-18        Rest:    0 seconds

Dumbbell Row:
Set  #3:        Weight:    85 lbs        Reps:    12        Rest:    90 seconds

Dips:
Set  #2:        Weight:    Body        Reps:    failure        Work Out Completed

Note:  As you can see these are some VERY serious training programs and you should use your best judgement when it comes to taking these programs on.  What I mean is pay attention to what your body is telling you as you go through the program and KNOW when to back off or when to elliminate a set or a group of sets, when to lower the weight because the one's listed are nothing more than just generic numbers.  Plus, you may just want to take half of one of these routines and install your own training in place of the other half.  I've set these programs up so that you can have another avenue of training to take to either get out of a rut that you are currently in or to just do something new that you may not have tried in your past training.  Always remember that any and all programs or things I write is not WEIGHT LIFTING OR FITNESS LAW!!!  Take it and use it to supplement your current training regime or don't...it's absolutely up to you.  Sometimes, what I like to do is about half of one of these routines then focus on my arms and perhaps shoulders.  It is absolutely endless what you can do in a training program and NEVER limit yourself!!!