ALL LEVELS / chest & triceps superset workout / 30 minutes
Equipment: Gym bench, dumbbells, chest fly machine, cable machine & dip bar
September marks that strange in-between season. Summer is fading, the weather starts changing, and getting back into your training routine can feel a little harder than expected. Fortunately, there are a few ways to fall back into fitness, and trying a fresh workout is a good place to start.
That’s why we’re bringing you this chest & triceps superset workout. It consists of 3 supersets, each with 2 exercises. Complete 10-12 reps of each exercise for 4 rounds per superset. With 60 seconds of rest between rounds and supersets, this workout should take around 30 minutes to complete.
Superset 1
- Dumbbell chest press
- Bent-over dumbbell triceps kickback
Superset 2
- Chest fly
- Cable triceps overhead extension
Superset 3
- Dips
- Tricep pushdown
Ready? Let’s start September strong!
WORKOUT SETUP
- 3 supersets
- 2 exercises per superset
- 10 to 12 reps
- 4 rounds
- 60 sec rest between rounds and supersets
- 30 minutes total
- Equipment: Gym bench, dumbbells, chest fly machine, cable machine & dip bar
WORKOUT EXERCISE LIST
4 rounds
Superset 1
1 – Dumbbell chest press
10 to 12 reps
- Lie flat on a bench, holding a dumbbell in each hand at chest level.
- Feet flat on the floor, core engaged.
- Press the dumbbells straight up until the arms are fully extended.
- Lower them slowly back to the starting position.
- Keep wrists straight and elbows at a slight angle throughout.
2 – Bent-over dumbbell triceps kickback
10 to 12 reps
- Hold a dumbbell in each hand and hinge forward at the hips, keeping your back flat.
- Bend your elbows to 90 degrees and keep your upper arms close to your body.
- Extend your arms backwards until they are almost straight, squeezing your triceps at the top.
- Pause briefly, then return to the starting position with control.
- Repeat.
Superset 2
1 – Chest fly
10 to 12 reps
- Sit down and adjust the seat so the handles are chest height.
- Grip the handles with elbows slightly bent.
- Press the handles together in front of your chest in a wide arc.
- Squeeze your chest at the peak.
- Slowly return to the starting position with control.
- Repeat.
2 – Cable triceps overhead extension
10 to 12 reps
- Attach a rope handle to a low cable pulley and stand facing away from the machine.
- Hold the rope behind your head with your elbows bent and pointing forward.
- Engage your core and keep your torso stable.
- Extend your arms overhead until they are almost straight, squeezing your triceps at the top.
- Return to the starting position with control and repeat.
Superset 3
1 – Dips
10 to 12 reps
- Grab the bars and boost yourself up. Engage the core, looking forward.
- Bend your knees — it will help you with stabilisation.
- Keep your elbows at your side, and lower your body. Your triceps should be parallel to the floor.
- Bring yourself back up without locking your elbows.
- Repeat.
2 – Tricep pushdown
10 to 12 reps
- Stand tall facing a cable machine with a straight bar or rope attachment.
- Grip the bar with hands shoulder-width apart, elbows close to your sides.
- Push the bar down until your arms are fully extended.
- Pause, then slowly return to the starting position.
- Repeat.
Chest & triceps superset workout: done. Time to face your next challenge:
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