SUPER 8 SET CHEST WORKOUT-Challenge 3

CHALLENGE 3 SUPERSETS ON CHEST DAY

Guess what: It's Monday, so it must be chest day! Rather than take a number at the bench-press station, let's change things up a bit by supersetting two chest exercises: a multijoint followed by a single-joint move. And we'll even flip the last one so you'll do the single-joint first. That's four pairs of exercises in all, or eight total movements.
A superset means doing two movements back-to-back with no rest in between; you rest only after you complete both, which counts as one superset. Starting with a multijoint press allows you to recruit additional muscle groups so you can lift heavier at the top of each superset. Then, a single-joint move helps you target and really fatigue your chest.

INCLINE BARBELL BENCH PRESS

Doing supersets allows you to complete more work in less time, which is ideal if you're on a crunch. But it also does something completely different: it alternates press-and-fly movements in your routine. Normally, you probably save your fly movements until last, but not here. You'll generate a more intense pump with this kind of training, but expect your strength to trail off toward your third superset.
Just make sure to grab all the equipment you need for each superset before you get started, which in some cases might mean grabbing two sets of dumbbells rather than just one.
SUPER 8 SET CHEST WORKOUT
SUPERSET
1

INCLINE BARBELL BENCH PRESS

2-3 sets of 8 reps, no rest
Incline barbell bench press Incline barbell bench press

INCLINE DUMBBELL FLY

2-3 sets of 8 reps, 2 min. rest
Incline Dumbbell Flyes Incline Dumbbell Flyes
SUPERSET
2

FLAT DUMBBELL BENCH PRESS

2-3 sets of 8 reps, no rest
Dumbbell Bench Press Dumbbell Bench Press

FLAT DUMBBELL FLY

2-3 sets of 8 reps, 2 min. rest
Dumbbell Flyes Dumbbell Flyes
SUPERSET
3

DECLINE BARBELL BENCH PRESS

2-3 sets of 8 reps, no rest
Decline Barbell Bench Press Decline Barbell Bench Press

DECLINE DUMBBELL FLYES

2-3 sets of 8 reps, 2 min. rest
Decline Dumbbell Flyes Decline Dumbbell Flyes
SUPERSET
4

CABLE CROSS-OVER

2-3 sets of 10-12 reps, no rest
Cable Crossover Cable Crossover

PUSH-UP

2-3 sets to failure, 2 min. rest
Pushups Pushups
 

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